Toasted Red lentil Dahl, onion raita, dried apricot sambal

Hero ingredient: Lentils

Serves 4-6

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 671 g

Sodium

157 mg
low

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

38 mg
10%

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

70 mg
9%

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

435 mg
22% (source of)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Lentils

Nutrient Analysis
Ingredients
Method

Developed by

About Monché Muller

Ingredients

Dahl

  • 1 tbsp oil
  • 1 tsp cumin seeds
  • 4 curry leaves
  • 1 onion, finely chopped
  • 1 tbsp garlic, minced
  • 1⁄2 tbsp ginger, minced
  • 1 chilli, finely chopped
  • 1 tsp turmeric
  • 1⁄2 tsp cayenne pepper
  • 1 tsp garam masala
  • 1 tsp curry powder
  • 1⁄2 tsp cumin, ground
  • 1⁄2 tsp coriander, ground
  • 2 tbsp tomato paste
  • 3 tomatoes, chopped in blender
  • 3 cups vegetable stock (preferably homemade or low sodium)
  • 1 cup red lentils, lightly toasted
  • 1 can coconut milk
  • 1 lemon, juiced
  • 1⁄2 tsp salt

Onion raita

  • 1 cup plain yoghurt
  • 1⁄2 tsp cumin, ground
  • 1⁄2 tsp salt
  • 1 lemon, zest
  • 1 red onion, thinly sliced
  • 1 green chilli, deseeded and finely chopped
  • 1/2 cup parsley, chopped

Dried apricot sambal

  • 1⁄2 cup dried apricots
  • 1 tomato, finely diced
  • 1 tbsp white wine vinegar
  • 1⁄2 tsp honey
  • 1⁄2 cup coriander leaves, chopped

Method

Dahl

  1. Heat oil in a pot, fry cumin seeds and curry leaves until they pop. Add onion, ginger, garlic and chilli. Sauté for a few minutes.
  2. Add all the spices and coat the onions. Cook for a minute then add tomato paste.
  3. Deglaze with blended tomatoes and stock.
  4. Add lentils, cover and cook until just tender.
  5. Add coconut milk, cover and continue cooking for 10 minutes.
  6. Season with lemon juice and salt.
  7. Serve with homemade flat bread

Onion raita

  1. Whisk yoghurt, cumin, salt and lemon zest together.
  2. Stir through remaining ingredients and serve with dahl.

Dried apricot sambal

  1. Combine apricots, tomato, vinegar and honey in a pot. Add a dash of water and bring to a boil. Remove from heat and leave to cool.
  2. Stir through coriander leaves.

Disclaimer: The red/white wine vinegars used in the recipes do not contain alcohol. We do not encourage the use of alcohol, be it during cooking or for consumption.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low