Masoor Dal with Roasted Eggplant
After a quick, healthy, gluten-free vegan meal? This Masoor Dal with Roasted eggplant is beautifully aromatic, flavoursome and simple to prepare.
For the Eggplant
- 2 medium eggplants cubed
- 3 tbsp olive oil
- ½ tsp sea salt
For the Masoor Dal
- 1 ¼ cups / 255g dried red lentils
- 3 ¾ cups / 937ml water
- 2 tbsp coconut oil or a neutral flavoured cooking oil
- 1 tsp cumin seeds
- 1 tsp black mustard seeds
- 1 onions finely diced
- 1 tbsp ginger finely grated
- ¾ tsp garam masala
- ¾ tsp turmeric
- 1 ½ tsp ground coriander seeds
- 3 tomatoes, well chopped well 240 grams cherry tomatoes
- 4 garlic cloves minced
- 2-3 green chillies remove seeds if you don't like things too hot
- 1 tsp salt
- a good crack of black pepper
To prepare the eggplant preheat the oven to 190°C (375°F) and line a roasting tray
Combine the eggplant cubes, olive oil and salt in a bowl and massage to combine. Lay the eggplant out on the prepared tray and roast in the oven for 30 minutes.
While the eggplant is cooking, pick over the red lentils and remove any hard stones. Rinse thoroughly - until the water runs clear - before adding them to a saucepan with the water.
Bring the lentils to a boil over medium heat skimming any foam from the top. Reduce the heat to a simmer and cook, partially covered, for 15 minutes. When cooked, whisk the lentils and any remaining water to break up and combine.
For the Tarka
While the lentils are cooking, prepare the tarka. Heat the oil in a skillet or pan over medium to high heat. Add the cumin and mustard seeds and cook for twenty seconds or until the seeds begin to pop. Reduce the heat to medium and add the onions and ginger and cook for 3-5 minutes until soft. Stir reguarly so they don't stick to the pan too much.
Stir in the garam masala, turmeric and ground coriander seeds and cook while stirring for 30 seconds.
Add the chopped tomatoes and garlic and the chopped chillies. Continue to cook, stirring regularly, for 3 to 5 minutes.
Stir in the lentils and reduce the heat to low. Add the salt and pepper and the roasted eggplant and cook the complete dal for 5 minutes for the flavours to infuse.
Serve with rice or naan bread, dairy-free natural yoghurt and fresh coriander.
NOTE: Cook the lentils in the amount of water specified in the recipe. More or less will affect the thickness of the finished dal.
- Be prepared! Before I cook, I make sure all my ingredients are ready to go. I pop the mustard seeds and cumin seeds in a little bowl with the ground spices in another. Everything is at hand ready for cooking.
- Cheat! I throw my tomatoes and garlic in to my processor to chop together. I wipe the bowl out and also chop my onion followed by my green peppers (chillies) separately.
- Adjust! If you don't like things too spicy, remove the seeds from the green peppers before chopping.
- Fresher lentils will cook more quickly than less-fresh ones - you know... the ones living in the back fo your pantry.
Calories: 347kcal | Carbohydrates: 45g | Protein: 15g | Fat: 13g | Saturated Fat: 5g | Sodium: 658mg | Potassium: 1020mg | Fiber: 22g | Sugar: 9g | Vitamin A: 567IU | Vitamin C: 18mg | Calcium: 71mg | Iron: 5mg