Spiced tomato dal

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South Yorkshire Food

Spicy, savoury, and very healthy By Mens perk:a poppadom (37 cals).

Ingredients ( for 1 person)

  • ½ tsp vegetable oil
  • 80g red onion, thinly sliced
  • ¼ tsp turmeric powder
  • ½ tsp black mustard seeds
  • ½?tsp ground cumin seeds
  • a pinch of dried chilli flakes
  • 1 clove garlic, chopped
  • 500g tomatoes, chopped
  • 20g red lentils
  • 3 tbsp coriander leaves, chopped
  • 1 tbsp Greek yogurt

Total: 248 cals

  1. Heat the oil in a saucepan, add the onion and cook until soft and lightly browned.
  2. Stir in the turmeric, cumin, mustard seed and chilli flakes (if you are using them) and cook gently for another minute.
  3. Add the garlic, tomatoes and lentils. Stir in 500ml water and a fat pinch of salt. Simmer for about half an hour, topping up with water if necessary, until the lentils are swollen and collapsing.
  4. Taste and adjust the seasoning. Mix the yogurt with 1-2 tbsp water to make a pouring consistency.
  5. Eat the soup scattered with coriander and drizzled with yogurt.

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