Dahl Nourishing Bowl

Why not incorporate more ‘meatless’ meals during your work week?  Going meatless can have it benefits. Firstly, not eating meat can give your digestion a well earned break. Meat is a protein dense animal muscle and can be hard to digest for some people especially those with gastrointestinal conditions and the elderly. Swapping meat for other protein sources like lentils or beans is not only high in fiber (which is great for satiety, preventing constipation, weight loss, regulating blood sugar, lowering cholesterol and preventing heart disease) but also cheap. A tin of lentils or beans costs a measly  $1-3 for 400g compared to meat which can cost you anywhere from $6 – $15 (non-organic) and $15-25 (free range/organic) for 500g.

I developed this recipe for people following either a vegan, vegetarian, gluten free, low FODMAP, weight loss or cholesterol lowering diet.

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Ingredients

1 medium sweet potato

1 medium eggplant

1 tin (400g) lentils

1/3 cup coconut milk

1 tin (400g) diced tomatoes

2 tsp ground turmeric

2 tsp ground cumin

1 tsp ground coriander

3 cloves of garlic (or garlic infused oil for low FODMAP option)

Olive oil

300g of mixed salad leaves

3 cups of brown rice

Fresh coriander (optional)

Salt and Pepper (for seasoning)

Method

1. Cut sweet potato into 3cm cubes and place in oven dish. Drizzle with olive oil and season with salt and pepper.

2. Put sweet potato dish into a 200C oven for 20-30 minutes or until brown and crispy.

3. Place brown rice into rice cooker (cook per machine requirements) or put brown rice into a pot on the stove with approx. 6-8 cups of water and cook until water has been absorbed. Rice should be tender with a slightly chewy texture (this should take approx. 20-30 minutes).

4. Place turmeric, cumin, coriander, finely chopped garlic (if on low FODMAP use garlic infused oil instead of fresh garlic and olive oil) and olive oil into heated pan and stir until spices become fragrant. Then add diced tomatoes, lentils and one tin of water. Add chopped eggplant and season with salt and pepper. Simmer for about 15 minutes or until eggplant is soft but still holds its shape. Add coconut milk and simmer for further 5 minutes.

5. To assemble add rice, baked sweet potato (if on low FODMAP diet serve no more than 1/2 cup), dahl to bowl and top with mixed leaves and chopped coriander.

Serves 4

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