Indian lentil dal with cranberry chutney

Ingredients

Dal

• Red lentils (dry) – 475 g
• Coconut milk – 660 ml
• Onion or leek (diced) – 120 g
• Fresh grated ginger – 1.7 tbsp
• Fresh chili pepper (finely chopped) – 1/4
• Chili powder or cayenne pepper – 1/4–1/2 tsp
• Cumin seeds (lightly crushed) – 3/4 tsp
• Ground coriander – 3/4 tsp
• Mustard seeds (lightly crushed) – 3/4 tsp
• Turmeric – 1.5 tsp
• Garam masala – 1.5 tsp
• Canned peeled tomatoes – 95 ml
• Vegetable stock – 830 ml
• Vegetable oil (coconut or olive) – 1 tbsp
• Salt – 0.5–1 tsp (or to taste)
• Juice of 1/5 lemon
• Fresh spinach – 50 g

Cranberry chutney

• Dried cranberries – 95 g
• Water – 25 ml
• Star anise – 0.5 pod
• Lime leaves (crushed) – 0.5 tbsp
• Vinegar and salt to finish – to taste

Method

The base

1. Heat the oil in a deep pot. Sauté the onion until soft (about 5–7 minutes). Add the grated ginger, chopped chili and, if using, the chili powder. Stir for 2–3 minutes until the flavors open up.

Spices

1. Crush the cumin, coriander and mustard seeds. Add them to the pot along with the turmeric and garam masala. Toast for 1 more minute.

Lentils and simmering

1. Add the red lentils, coconut milk, stock and tomatoes. Stir, season with salt and bring to a boil. Lower the heat and simmer for 15–20 minutes, until the lentils are soft and the mixture thickens. For a deeper flavor, you can cook it over low heat for up to 35 minutes – stir often.

Finishing

1. Finally, stir in the lemon juice and fresh spinach. Turn off the heat and let it rest, covered, for a little while.

Cranberry chutney

1. Simmer the cranberries with the star anise and lime leaves in the water for 20 minutes. Remove the spices, blend into a smooth sauce and season with vinegar and salt to taste.

Serving

Per portion, use about 300 g of warm dal and 50 g of chutney. Serve in a bowl, garnished with cilantro or parsley leaves. It goes beautifully with basmati rice or naan.

Key ingredients

Yellow split lentils

Quickly digestible protein, creamy once cooked down.

Coconut milk

Plant fat for creaminess without dairy; medium-chain fats.

Turmeric

Curcumin — strong anti-inflammatory and antioxidant effects; traditionally supports the liver and digestion.

Ginger

Warming; supports digestion and circulation, anti-inflammatory; traditionally used for nausea and cold.

Garam masala

A blend of warming spices — supports 'agni' (the digestive fire).

Cumin

Supports digestion and eases bloating; a source of iron.

Tomatoes (peeled / passata)

Lycopene (an antioxidant), the umami base of sauces.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Chilli / hot pepper

Capsaicin — boosts circulation and metabolism; in small amounts supports digestion.

Red lentils

Quickly digestible protein; cooks down to a creamy texture.

Tofu

Complete soy protein; cooling, good in warming sauces for balance.

Basmati rice

Aromatic long-grain rice with a lower GI; a light side.

Why it’s good for the body

• Red lentils are easy to digest and full of plant protein and iron.
• Turmeric, garam masala and ginger have strong anti-inflammatory and digestive effects.
• Coconut milk is a source of healthy fats.
• Cranberries provide antioxidants and support the urinary tract.
• Spinach brings iron, folic acid and vitamins A and C.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• The chutney can be made ahead and kept in the fridge for up to 5 days.
• Adjust the amount of chili to the heat you like.
• For a heartier version, serve with slices of pan-fried tofu or cooked rice.