If I ever ask my family what they fancy for dinner, more often than not the answer is dal. Ever since our time living in India, it has become a firm favourite for all of us. And we’re not the only ones as the page with my simple dal recipe (find it here) is one of the most frequently visited on the website.
As you have probably gathered by now, I love a bit of rainbow eating. Adding a variety of colourful vegetables to dishes can increase their micro and phytonutrient properties enormously. And dal is the perfect base for a rainbow make-over, so it just had to happen!
Just changing from white to red onion improves the phytonutrient profile, as the red pigment contains anthocyanins. These tiny chemicals help support cell functions and act as anti-oxidants, neutralising free radical activity. Essentially, they contribute to supporting our health. There are a huge number of different types of anthocyanins, and as with all phytonutrients they work best together as a team, hence why whole-foods are always the best option.
Sweet potatoes and spinach contains their own variety of micro and phytonutrients too, as does turmeric, tomato and the curry leaves. In fact this rainbow dal really is a veritable smorgasbord of pigments! Add in the fab fibre content and this dish really is one that will make both your taste-buds and your body buzz with joy!
The most important thing about this rainbow dal, though, is that it tastes gorgeous! Adding the extra vegetable gives it more body and texture, so all the senses are cared for. Serve it with a good dollop of dairy-free yoghurt and some steamed wholegrain rice and it will fill the hungriest of stomachs too.
So next time you’re cooking up a dal, bring a bit more rainbow power to the dinner table and give this one a go. Don’t forget to let me know how you get on. Enjoy!
Rainbow dal – serves 4
1 red onion
2 cloves garlic
2 medium tomatoes
2 medium or 1 large sweet potato
10-12 curry leaves
1/2 teaspoon ground turmeric
225g yellow split peas
for the tempering:
1 teaspoon cumin seeds
1 teaspoon black mustard seeds
4 dried red chillis and/or 2 fresh red chillis sliced lengthways
2cm piece of ginger thinly sliced
2 tablespoons fresh coriander
Chop the onion and tomatoes, finely chop the garlic. Peel and dice the sweet potato.
Heat a couple of tablespoons of water in the bottom of a medium sized saucepan until bubbling then add the onion. Lower the heat and sauté for 5 minutes, stirring to make sure it doesn’t burn. Add the chopped tomato, curry leaves and garlic and cook for another 5 minutes, then add the sweet potato. Simmer for a couple of minutes.
Stir in the ground tumeric, lentils or yellow split peas and a good pinch of salt. Leave to cook for a couple of minutes then add the water. Pop on the saucepan lid, bring to the boil, then reduce the heat and simmer for 20 minutes or so until the water is absorbed, the sweet potato soft and the dal is thick and sumptuous. Add the spinach leaves and cook for another couple of minutes until wilted.
Heat a small non-stick pan and add the cumin and black mustard seeds. Once the seeds start to pop and release their aromas (about 1 1/2 minutes), turn off the heat and add the dried red chillis and ginger. Shake the pan and let them cook in the residual pan heat. After a couple of minutes, tip the tempering into the dal, stir well to combine and heat through gently.
Finally, add a squeeze of lemon juice and the fresh chopped coriander then serve.