1 tbsp sunflower oil
1 medium onion, finely chopped
2 garlic cloves, thinly sliced
1 tbsp medium curry powder
200g dried red split lentils
400ml can reduced-fat coconut milk
1/2 tsp fine sea salt, plus extra to season
500g sweet potatoes, peeled and cut into roughly 3cm chunks
1 bay leaf
150g green beans, trimmed and halved
2 tbsp fresh lime or lemon juice
ground black pepper
natural yoghurt, mango chutney, lime wedges and fresh coriander leaves, to serve
View an easy to print version
Coconut and Sweet Potato Dhal
Lentils are cheap, filling and full of fibre and this simple dhal is quick to cook but tastes very luxurious thanks to the coconut milk. Sweet potatoes and green beans add texture and it’s really delicious served hot or just warm with a large crunchy salad, fat-free yoghurt (add 8 calories per tablespoon) and pickles.
378 calories per serving
Prep: 10 minutes
Cook: 30–35 minutes
Heat the oil in a large non-stick saucepan and fry the onion over a low heat for 5minutes, stirring frequently until softened and very lightly browned, adding the garlic for the last minute of cooking time. Stir in the curry powder and cook for a few more seconds.
Add the lentils, coconut milk, salt and water. Stir in the sweet potato, add the bay leaf and bring to the boil. Reduce the heat to a simmer and cook the lentils for 15 minutes, stirring frequently.
Add the green beans and cook for a further 10–15 minutes or until the dhal is thick, stirring frequently. Add an extra splash of water if the dhal thickens too much before the lentils are softened.
Stir in the lime or lemon juice and adjust the seasoning to taste. Serve with yoghurt, mango chutney (about 50 calories per tablespoon), lime wedges for squeezing and a sprinkling of coriander.