Quick and easy chickpea coconut dhal
Looking for a healthy and delicious meal in no time? Our quick and easy chickpea coconut dhal is the perfect recipe for you. This flavorful dish is a powerhouse of comforting ingredients, including protein-rich chickpeas, fiber-rich lentils, and nutrient-dense spinach. Not only is it nutritious, but it’s also incredibly easy to prepare. With just a few basic steps, you’ll have a healthy and filling meal on the table in no time. Don’t compromise on taste and quality – try our recipe and treat yourself to a bowl full of deliciousness today!
Ingredients
- Oil for cooking
- 3 cloves of garlic, finely chopped
- small piece of ginger, peeled and finely chopped
- 5 spring onions, finely chopped
- 10 cherry tomatoes, 5 chopped
- ½ bunch of coriander, leaves picked, stems finely chopped
- 400g can of coconut milk
- 400g can of chickpeas, drained and rinsed
- 400g canned cooked lentils, drained and rinsed
- 2 tbsp curry powder
- 1 tsp ground turmeric
- 2 tsp ground cumin
- 1 lime, juiced
- Handful of spinach
- Whole wheat pita for serving
Preparation steps
- Heat a drizzle of oil in a large nonstick pot or skillet over high heat.
- Add garlic and ginger and reduce heat to medium. Cook for 3-5 minutes, stirring occasionally.
- Add the spring onions, all the cherry tomatoes, the coriander leaves and stems, and 1 teaspoon salt. Cook for another 3 minutes.
- Add coconut milk, chickpeas and lentils. Mix well.
- Add curry powder, turmeric, cumin, ½ teaspoon black pepper and lime juice. Bring to a boil.
- Bring to a simmer and cook for 5 minutes.
- Add the spinach and let it wilt for a few minutes.
- Check for seasoning and then serve with pittas.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 338 | 20g | 15g | 22g | 0g | 11g | 11g | 1.33g |
Equipment and tools
- cooking oil
- dulcimer
- Knife
- Fine grater or meat grinder
- Pot
- Spatula or wooden spoon
- tin opener
- measuring spoon
- tablespoon
- Lime press or juicer
Allergen information
This recipe contains coconut milk and may contain traces of nuts. Please check labels on all ingredients for known allergens or cross-contamination. If you have specific dietary concerns or restrictions, consult a doctor or allergist.
Storage and leftovers
This dhal can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place in a saucepan over medium heat until warmed through. Leftovers can also be frozen for up to 3 months. Allow the dhal to cool completely before transferring it to a freezer-safe container. When ready to consume, let it thaw in the refrigerator overnight and reheat as directed.
Health Benefits of “Quick & Easy Chickpea Coconut Dhal”
When it comes to filling and nutritious meals, the Quick & Easy Chickpea Coconut Dhal recipe is just the thing. Packed with a variety of ingredients that contribute to overall well-being, this tasty dish offers numerous health benefits to those who enjoy it.
1. Garlic
One of the main ingredients in this recipe is garlic. Garlic not only adds a delicious aroma and flavor to the dish but is also known for its potential health benefits. It has been shown to have anti-inflammatory and antibacterial properties that can boost the immune system and reduce the risk of certain diseases.
2. Ginger
Ginger, another ingredient used in this recipe, is often praised for its medicinal properties. It is known to have anti-nausea, anti-inflammatory and antioxidant properties. Ginger can also help ease digestive discomfort and relieve muscle pain.
3. Green onions
Spring onions are rich in vitamins A and C and not only provide a special taste but also contribute to your daily nutrient intake. These green onions are also a good source of fiber and can support healthy digestion.
4. Cherry tomatoes
A colorful addition to this dhal recipe, cherry tomatoes are known for their high antioxidant content, especially lycopene. Antioxidants help neutralize harmful free radicals in the body, potentially reducing the risk of chronic disease and promoting good heart health.
5. Coriander
With its distinct taste and aroma, coriander is not only an aromatic herb, but also a source of vitamins A, C and K. It may have antioxidant and anti-inflammatory properties, contributing to overall health and well-being.
6. Coconut milk
The recipe calls for coconut milk which gives the dhal a creamy texture and taste. While coconut milk should be consumed in moderation due to its high calorie and fat content, coconut milk provides important nutrients such as iron and copper. It can also support heart health and provide medium-chain fatty acids that can be used by the body as a source of energy.
7. Chickpeas
Chickpeas are a versatile legume that offers numerous health benefits. They are an excellent source of plant-based protein and rich in fiber, which can aid digestion and promote satiety. Chickpeas also contain important minerals such as iron, magnesium and zinc.
8. Lenses
Including lentils in this dhal recipe provides an additional source of plant-based protein and fiber. Lentils are also a good source of folic acid, iron and manganese, which are important nutrients for overall health.
9. Curry powder
Curry powder, a blend of different spices, not only adds a flavor kick but may also offer health benefits. Many of the spices commonly found in curry powder, such as turmeric and cumin, contain compounds with antioxidant and anti-inflammatory properties.
10. Spinach
Adding a handful of spinach to this dhal further increases its nutritional value. Spinach is packed with vitamins, minerals and antioxidants, including vitamins A, C and K as well as iron and folic acid.
11. Whole wheat pitas
Although this doesn’t directly contribute to the health benefits of dhal, replacing regular pittas with whole grain pitas can add more fiber to your meal and potentially help regulate blood sugar levels.
Overall, this quick and easy chickpea coconut dhal recipe combines a range of ingredients with individual health benefits. From anti-inflammatory properties to essential nutrients, this flavorful dish is not only delicious but also a nutritious addition to your diet.
