Updated post.
I hate the notion that all curries are unhealthy.
Sure there are a few restaurants and take aways that use excessive amounts of ghee and oil, but I genuinely think they’re the exception.
I always love to make my own curries at home and in particular love this super healthy lentil dhal with wholegrain rice and mango lassi. This dish (minus the lassi or made with coconut milk) is perfect if you’re a vegan, taking part in Veganuary or simply want to up the fibre and veggies in your diet (always a good thing)!
Lentils are of course incredibly good for us. One of the world’s healthiest food, they’re packed full of cholesterol-lowering fibre and are an excellent source of protein, vitamin B with virtually no fat too!
Both cumin and turmeric (two of the key spices in curry) is known to guard our vital organs against cancer and other diseases, whilst more recent studies suggest turmeric could also prevent Alzheimer’s too.
Personally, I prefer to use wholegrain rice rather than white rice, as it’s more flavoursome and packed full of fibre for a healthy digestive system. It’s low GI too so releases energy slowly helping to regulate blood sugar too.
I love to enjoy my curry with this super tasty mango lassi, a traditional Indian drink that is not too dissimilar to a milkshake.
Made with fresh mango and yoghurt, it is packed full of vitamins and nutrients and brings all the boys to my yard-well my own boys any least.
If you’re worried the chilli might be too hot for your kids, simply omit. My two love this meal.
Ingredients (serves 4)
For the dhal curry
- 1 tablespoon of sesame oil
- 1 small onion, finely chopped
- 2-3 cloves garlic, finely sliced
- 1 tsps of grated fresh ginger
- 400g red lentils, rinsed under cold water
- 4 cups of water
- 2 tsps turmeric
- 2 tsps cumin seeds
- 1 tsps mustard seed
- 1 fresh green chilli, finely sliced (remove seeds if you want to keep the heat down)
- 1 tablespoon of tomato paste
- 200g of wholegrain rice
- Fresh yoghurt
- 1 lime, quartered
For the mango lassi
- 2 ripe mangos
- 500 g low-fat natural yoghurt
- 80g cubed ice
- 3 tsps of honey (add more or less as per your taste, or skip all together)
- 1 tablespoon of rosewater (optional – alternatively you could use cardamon pods or saffron)
Method:
For the dhal curry
Heat the sesame oil in a medium to large sized pan and add the onion, garlic and ginger, cook until onions are soft.
Add your lentils, spices and water to the pan, bring to the boil and then bring the heat down low and simmer for 15 – 20 minutes until lentils are soft. Stir regularly to prevent sticking.
Stir in your tomato paste, cook for several more minutes before removing from heat. Serve with yoghurt and lime wedge to garnish.
As you bring the dhal down to a simmer, start preparing and cooking your rice according to the cooking instructions on the packet.
For the mango lassi
Add honey, mango and rosewater to a blender or nutribullet. Blend until smooth.
Add yoghurt, blend until mixed in
Add ice and blend one last time until mixture is smooth and pour into a glass to serve.
This sounds very tasty and looks so colourful!
Looks amazing x
Thanks Susan x
This looks amazing – just the kind of lunch I would love
Louise Fairweather recently posted…Chocolate Button And Rolo Bites
Thank you, so healthy too x
I haven’t made my own dhal since I was weaning son1. Must try again. And thank you for sharing a mango lassi recipe. I always order it at indian restaurants so will try making my own. Thanks for hosting
Yet Another Blogging Mummy!!! recently posted…3 for 1 – Kerrygold recipe, book review & giveaway
I love that you can make this recipe or kid friendly. My kids aren’t too much into spicy yet.
Yep, youngest loves chilli but not my eldest so I end up making two batches xx
Wow this looks delicious, like you, Leeds and Bradford are on my doorstep, and we’ve got THE most amazing Indian restaurant in our local town just down the road, but the sense of satisfaction when you create your own curry is a great feeling – especially when it’s a healthy one like this one! Will definitely give this one a go.
Love the recipe for the Mango Lassi, thanks for sharing, I don’t know why I’ve never even tried to recreate it at home – it sounds so easy!!
So lovely you are local too, we are lucky aren’t we. I agree, something so wonderful about making your own dishes, I find cooking so therapeutic too xx
These look absolutely gorgeous. I adore lentils and daal and I haven’t made it for a while. i must try your recipe!
International Elf Service recently posted…Peach & Chickpea Curry
Yay, thanks lovely x
I love curries and like you, it annoys me that they are seen as unhealthy. Yes some can be but certainly not ones like this – yummy! Thanks for hosting x
Rebecca U recently posted…Naturelly | Review
Exactly Rebecca, so many of my British Asian friends are upset curries are regarded unhealthy too, they make the tastiest, most nutritious food x
This looks yummy especially that I love curry and rice too! This mango lassi just reminds me of home, we used to make mango shake frequently because there are loads of mangoes out there. Thanks for sharing this healthy recipe! #tastytuesdays
Oh how wonderful, mango lassis are my favourite x
The Lentil Dhal sounds just heavenly, as well as being healthy and spicy too.
Julie’s Family Kitchen recently posted…Roast Sweet Potato and Feta Salad (plus A Salad for all Seasons by Harry Eastwood giveaway)
Thanks Julie, so glad you like it x
I do love a good curry and totally agree that they don’t all need to be unhealthy either. This looks delicious X
Lins @Boo & Maddie recently posted…Monday Catch Up #17
I love using lentils in recipes and this dish looks and sounds so good!! x
Kirsty Hijacked By Twins recently posted…Organic Carrot and Lentil Soup – Aldi Organic Range
Oh my goodness I haven’t ate lunch yet and this just made me salivate so badly. Looks so good I feel like I can taste it through the photos. 😉 Thanks for hosting.
Jenny recently posted…Courgette & Carrot Spaghetti // Recipe
Thanks Jenny
That looks lovely, love your little milk bottle
Alison recently posted…Carrot and Fennel Soup
Cute isn’t it!
Totally agree that curry can be healthy if made right! This one looks yummy!
Eb Gargano recently posted…Quorn Chicken Pie
So true
this looks delicious – I love dhal and have been recently experimenting cooking it too!
Roz recently posted…Mexican Chicken Salad Bowl with a Honey-Lime Dressing
Delicious isn’t it
This looks amazing. I have never cooked a curry before but I will be giving this a go one Saturday night!
Kirsty recently posted…Reflections and white chocolate brioche pudding!
Hope you love it as much as we do x
totally going to try this out – always looking for yummy veg recipes, and LOVE curry so this looks like a must for me. xx
Yay, so pleased Emma x
I love these two dishes! So healthy and look tasty!
Eileen Teo recently posted…Yvolution Y Fliker A3 AIR Review
Thanks Eileen x
I love lentil dhal. My friend’s mum always has some on the hob when I visit and it’s delicious. I tried to recreate it a few weeks back and although it was nice, it wasn’t a patch on what her mum makes. I shall have to give your recipe a go.
Angela x
Angela / Only Crumbs Remain recently posted…Rich Fruit Cake
I love dhal, in fact I love all curries 🙂 Have never tried lassi before, but am planning to cook curry tomorrow and happen to have a couple of mango in the fridge so will give it a go! Thanks for having us again on #TastyTuesdays
Sarah recently posted…Rose Hip and Crab Apple Jelly
Ooh you must, so much fun to make your own x
Oh I love curries too. Unfortunately here in Germany there is a real shortage of Indian restaurants.
My son’s would love that mango lassi. I must make it for them.
#tastytuesdays
Fionnuala recently posted…Fruit of the Forest Buttermilk Bars
Oh no, a good excuse to make your own though x
I used to give lentils to my 1 year old quite a lot when I was first weaning but haven’t made any for a while. I’ll have to make a dhal again soon and hopefully he’ll still like it! I love mango lassis too.
Corina recently posted…Vietnamese Rice and Chicken Salad
I hope so Corina, you can leave out the chilli if you are worried it might be too hot x