Low GL Lentil Dahl – an easy recipe rich in nutrients to support mood.
Lentil Dahl contains good levels of iron, zinc, B vitamins, fibre, phytoestrogens (for female health) and good levels of the amino acids phenylalanine and tyrosine. They are also good anti-oxidants; so a good all round food to support many areas of health.
The phenylalanine and tyrosine can be converted to dopamine which is a neurotransmitter involved in many functions of the body and particularly it is involved in the senses of reward and pleasure. It is also involved in regulating eating habits and so lentils are good to include in weight loss diets.
Onions and garlic enhance the anti oxidant benefit and these vegetables also have so many attributes not least aiding the detoxification pathways which improves weight management.
Ingredients for Lentil Dahl
- 300gms red lentils, rinsed well
- 600ml of water or a good broth stock
- 2 medium onions chopped finely
- 4 cloves of garlic crushed
- 2 teaspoons of Vegetable Bouillon powder
- 400gm can of chopped tomatoes
- 2 level teaspoons of a medium curry powder -add to taste
- (to add more anti-oxidant value include 1 tsp of turmeric powder)
- Ground black pepper to taste
- Handful of chopped coriander leaves (optional)
- Place the lentils in a large saucepan with the water or broth stock, onions and garlic
- Bring to the boil and simmer for 10 minutes
- Add tomatoes and curry powder and stir well
- Cover and simmer for a further 20 minutes – stirring occasionally to prevent the dahl sticking to the bottom of the pan
- Serve with the chopped coriander on top with a green salad or 40gms (dry weight) brown basmati rich and some lightly steamed cauliflower
The lentils should form a porridge like consistency so if its too thick add some water or if too thin leave the lid off for the last part of the cooking time.