Lean Dhal Curry

Work top to bottom — prep ahead while timers run

1. 1 12 min · hands-free

   Rinse the red lentils, add about 300 ml water with the turmeric and a pinch of salt, and simmer over medium-low for 12 min until the lentils are soft and collapsing.

   Why? Red lentils need no soaking and soften in 12 min — 50 g dry swells into a full serving that delivers around 12 g protein and over 5 g fibre, keeping you full and steadying blood sugar.

   💡 Tip: Skim off the froth for a cleaner taste, and top up with a little hot water if it dries out.

   12:00

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   Next up:In another pan, heat 1 tsp oil and sauté the curry leaves, garlic, ginger and onion over medium heat for ~2 min, then add the curry powder, cumin and chili powder and fry 30 sec until fragrant.

2. 2

   In another pan, heat 1 tsp oil and sauté the curry leaves, garlic, ginger and onion over medium heat for ~2 min, then add the curry powder, cumin and chili powder and fry 30 sec until fragrant.

   Why? A spice's aroma compounds are fat-soluble, so a little oil blooms them at low heat — the original tempers with a heaped spoon of ghee, while 1 tsp of oil does the same job and saves over a hundred calories.

   Watch out: Ground spices scorch and turn bitter fast — keep stirring and keep the heat moderate once they go in.

   Next up:Add the diced tomato and cook 2 min until soft and saucy, then stir in the cooked lentils and simmer gently for 4 min until thick; taste and adjust the salt.

3. 3

   Add the diced tomato and cook 2 min until soft and saucy, then stir in the cooked lentils and simmer gently for 4 min until thick; taste and adjust the salt.

   Why? The tomato's acidity and natural sweetness balance the earthy lentils so you need no sugar or coconut milk, and the lentils' own starch thickens the curry naturally.

   💡 Tip: Serve with half a bowl of brown rice or a wholemeal flatbread, and a squeeze of lime to lift it.