Sri Lankan Dhal Curry …. With Naturopathic Tips

This is my spin on a Sri Lankan favourite - Sri Lankan Dhal Curry. Dhal curry is a side dish that we have almost daily in Sri Lanka.

I love cooking Dhal! Not only is it quick and easy to make (once you get the hang of it), it's tasty, nutritious, full of anti-oxidants and ant-inflammatory herbs and spices.

If I were to make an ultimate dhal curry, that is healthy and tasty; this recipe would be it. However, please feel free to add whatever you have in your pantry or fridge. Don’t stress about having it exactly right. I don't! ha ha. I have made a simpler dhal curry with just lentils, onions, garlic, turmeric, vegetable stock and coconut milk in one pot and just added fresh coriander leaves at the end.

You can amp up the fibre and nutrient value further by adding baby green peas, chopped kale, spinach, tiny dried anchovies or combination of all.

Naturopathic Tip #1 - Enjoy Dhal with red rice, brown rice, or basmati to make it a complete protein meal. Animal proteins are considered complete proteins as they have all 9 essential amino acids. Plant proteins do not have all 9. However, having a plant protein like Dhal, together with a complex carb like brown rice, gives you all 9 essential amino acids making it a complete protein meal.

Pairs well with coconut sambol and fish/chicken curry too.

INGREDIENTS

INGREDIENTS

• 200g Red lentils (1 Cup approx)

• 2 Red Onion sliced (or white onions)

• 3 cloves garlic finely chopped

• 2 teaspoons organic virgin coconut oil

• 10 Curry leaves

• Small piece of Pandan leaf

• 2 Cardamom pods

• Half a Cinnamon stick

• ½ or 1 teaspoon Turmeric powder,

• 1 Cup Water

• ½ Cup Vegetable stock or good quality bone broth (diluted). Tip #2 - not authentic Sri Lankan but one of my Naturopathic tips to add more nutrients and gut healing collagen.

• 1 Cup Coconut Milk

• Salt to taste

METHOD

• Start by rinsing the lentils well until water is clear.

• Naturopathic tip #3 Top up with water again. And leave to soak for about 1 hour. This neutralises the naturally occurring toxins called Lectins which are in all legumes and beans. Lectins can cause gastrointestinal symptoms. By soaking them for at least an hour, it tricks the legumes to let down their defenses (Lectins) and get ready for germination.

• Rinse Red lentils again until water runs clear. Set aside.

• In a saucepan heat 1 or 2 teaspoons of Organic Virgin coconut oil.

• Tempering - Add mustard, cumin seeds, dried red chillies and half of the Curry leaves - mix until fragrant, or mustard seeds start popping.

• Next, add half of the sliced red onion and half of the chopped garlic to the spice mix. When onions turn golden, transfer the mix into a bowl and set aside.

• In the same empty saucepan, add red lentils, water, vegetable stock (bone broth or water), turmeric, cardamon, cinnamon, pandan leaf, the remaining curry leaves, garlic and onion. Cover and cook on low heat until the lentils are soft and cooked through.

• Uncover. Add coconut milk, and simmer for a few mins.

• Add salt to taste.

• Finally, add the tempered spice mix and simmer for a few mins.

• Enjoy! Let me know how you go