“Dahl” (Lentils)

This dish is a staple in the South Asian community, and is often consumed daily. It can be spiced lightly for children who are less familiar with the flavour profile, but it’s great to get children used to different spices. Encouraging children to eat legumes regularly (beans, peas and lentils) will set them up for a lifetime of healthy eating. Serve on brown rice or with whole grain roti or pita bread.

Yield
12 child-size portions
Preparation Time
15 minutes
Cooking Time
Common Allergens
None
Equipment List
Cutting board
Knife
Heavy-bottomed medium-large pot
Large spoon
Ingredients
1 Tbsp
olive oil
1
small onion
3
cloves garlic, minced
1 Tbsp
fresh ginger, minced
1 tsp each of
turmeric, cumin and coriander (or 1 Tbsp curry powder or garam masala)
1
large tomato, chopped (or 1 small can of tomatoes)
1 cup
dried mung beans or red lentils
1 tsp
salt
4 cups
water
Instructions
  1. Heat oil in the pot on medium heat. Add onion, garlic and ginger and stir often until softened and golden.
  2. Add spices and stir constantly for 1 minute then add tomato.
  3. Cook this ‘masala’ until the tomatoes are soft and the oil glistens slightly, approximately 5 minutes.
  4. Add lentils, salt and water then cook for 30-40 minutes until soft.

Nicole Fetterly, RD

An array of spices and herbs.
“Dahl” (Lentils)