Red Lentil Dal for the Freezer

• 4 tbspolive oil
• 2 tspcumin seeds
• 6garlic cloves, 3 thinly sliced and 3 crushed
• 1 tspchilli flakes
• 2onions, finely chopped
• 40gginger, grated
• 2green chillies, finely chopped
• 2 tspground turmeric
• 1 tbspground coriander
• 600gred lentils, rinsed until the water runs clear
• 1 x 400gtin chopped tomatoes
• 300gspinach, roughly chopped
• 30 mllemon juice
• 30 gcoriander: 15 g chopped for the dal and 15 g leaves torn to finish
• fine salt
• black pepper
• 480 gbasmati rice (60 g per person)
• 8small flatbreads, about 60 g each, optional (optional)

Method

1. 1Start with the tarka so it is ready to go in at the end. Heat 2 tablespoons of the olive oil in your largest saucepan over a medium heat, add the cumin seeds, sliced garlic and chilli flakes and cook for 1 minute until the seeds crackle and the garlic is pale gold. Tip it all into a small bowl, oil included, and set aside.
2. 2Add the remaining 2 tablespoons of olive oil to the same pan and cook the onions with a pinch of salt for 8 minutes until soft and golden at the edges. Stir in the crushed garlic, ginger, green chillies, turmeric and ground coriander for 1 minute until the spices smell warm.
3. 3Add the lentils, tomatoes and 2 litres of water with 2 teaspoons of salt. Bring to the boil, skim off any foam, then turn down and simmer with the lid half on for 25 minutes, stirring every few minutes so the lentils do not stick, until they have collapsed and the dal is thick enough to hold a trail from the spoon.
4. 4Stir in the spinach a handful at a time and cook for 2 minutes until wilted. Stir in the tarka, measured lemon juice and 15 g chopped coriander. Taste before adding more salt and black pepper.
5. 5While the dal simmers, cook 60 g rice per person according to the packet instructions. Drain if needed and keep covered until serving.
6. 6Spoon the dal over the rice and finish with the reserved torn coriander. Serve the optional warmed flatbreads alongside.
7. 7Cool the rest within 2 hours and freeze in portions for up to 3 months. Defrost overnight in the fridge and reheat on the hob with a splash of water, stirring, until piping hot; the dal sets firm when cold and loosens again as it heats.

Per serving

kcal

584

protein

25.6g

fibre

12.4g

carbs

101.4g

fat

9.3g