Broccoli Tarka Dahl
One of our special 'Mood Food' recipes - packed with lots of brain-boosting nutrients including B Vitamins, Omegas, Amino Acids, Protein, Magnesium and Zinc - to help boost your mood, sharpen your mind and combat stress.
200g/ 7oz red lentils or half and half of red lentils and chana dahl
3½ cups water
1 onion, chopped
6 cloves of garlic, crushed
½ - 1 tsp red chilli powder (according to taste)
½ tsp salt
¾ tsp tumeric
¼ tsp + 1 tbsp cumin seeds
2 tbsp vegetable oil
Head of broccoli, broken into florets
1. Wash the lentils, then soak them for at least 20 mins if possible, then swill through under clean water.
2. Place the lentils in a medium-large saucepan, add the broccoli then the water, then bring to the boil before turning down to simmer.
3. Add half the garlic, ½ the onion, ½ tsp cumin seeds and the rest of the spices.
4. Cook for 20-40 minutes, depending on type of lentil used. Mix occasionally with a wooden spoon. Add in a splash more water to thin the dahl more if you wish.
5. At the end of the cooking time, fry the second ½ of the onion, the remaining garlic and cumin seeds in the oil, until they start to turn golden.
6. Stir this into the lentils, and serve with fresh coriander, with either rice or wholemeal bread.
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