Sprouted dahl with veges – 400kcal

Vegan, Gluten Free. This one is really refreshing and different but needs a little planning as the lentils need to be started 2-4 days earlier. I think the sprouted lentils really change the texture. Whilst suitable for the intermittent fasting diet, it can be used by anyone anytime!

I’m afraid I sprouted the lentils a few days earlier and forgot to weigh them, it was about ½ cup. If you go ahead and can work out how much 350g sprouted lentils is before you start – let me know!

You can sprout any whole lentil or bean, although I find the smaller ones more tasty (eg massoor, mung, toor, moth, puy, beluga). Have a look at the “how to sprout” instructions if you’ve never done it before, but sprouted beans make a wonderful snack and are really easy. Great to have some growing on the kitchen windowsill all the time.

The vegetable mix reflects what I had in my fridge at the time – you can substitute almost any similar veges – eg above ground, leafy greens, capsicums etc. (Not root veges or pumpkin).

Serve with black rice and papads

Ingredients

166g black rice (just under 1 cup) 500kcal

350g sprouted lentils or beans (I used toor in this version, but they can’t always be found) 371 kcal

125g split mung dahl. 432kcal

175g medium chopped onion 70kcal

150g small broccoli florests 51kcal

275g small cauliflower florets 69kcal

270g courgettes sliced or chopped 75kcal

300g mushrooms quatered 64kcal

3g karengo fronds (seaweed) 3kcal

600g beet tops chopped finely (or silverbeet) 105kcal

30g fresh coriander chopped finely 6.9kcal

½ teaspoon turmeric

½ teaspoon ground ginger

¼ teaspoon ground cardamom

3 teaspoons ground cumin

3 teaspoons ground coriander

¼ teaspoon asafoetida

¼ teaspoon mild chilli powder

(or, if you don’t have the above, use 7 teaspoons mild curry powder!) (59kcal)

½ teaspoon salt

1 teaspoon garlic granules (or 3 cloves fresh garlic crushed)

1 teaspoon vegetable stock. 7kcal

2 papads (22 kcal each) (or leave out the papad and use your 40kcal for a small piece of fruit if you prefer).

Method

Cooking the rice:

  1. Place the rice in a measuring jug or cup to see how much volume it is.
  2. Place in a small saucepan with a tight fitting lid. Add twice the volume of water and a pinch salt.
  3. Cover with the lid, bring to the boil.
  4. Once boiling, turn the heat down to the lowest you have and leave to simmer for 25 mins. DO NOT look during this time. At 25 mins, look and see how cooked through. If no water left, then turn off heat, leave covered and sit while the rest of the meal is cooking.
  5. If water remains, cook for another 5-10 minutes on low heat (covered) until it is gone. Don’t worry if the rice sticks a little at the bottom – this is the best bit.

Whilst the rice is cooking….

  1. Heat a medium to large non-stick pan and boil the kettle.
  2. Splash 20-30mls boiling water into the hot pan
  3. Add the onion and sauté until soft and translucent (the water will evaporate over this time and the onion will start to brown. Keep it moving).
  4. Mix all the spices with a few tablespoons of water and mix to a thickish paste.
  5. Add the spices and garlic granules to the onion and mix well. Cook for 2 minutes, stirring all the time.
  6. Add approx 250mls boiling water, stir and then add the mung dahl. Bring to boil and simmer for about 15 minutes while it cooks and softens. Add more water as needed to a thick consistency. (You are using the mung dahl as a thickener, so it can be anything from whole lentils to mush – can’t overcook at this stage!)
  7. Meanwhile in another non-stick pan, or frying pan. Stir fry the broccoli, cauliflower, courgettes and mushrooms in small groups and sauté (you can do this dry, just keep them moving at first, they will release moisture and start to brown by themselves). Add just as many vegetables to cover the bottom of the pan and cook until al dente, or just soft. Set aside.
  8. (If you have the oven on for another reason, you could put all the vegetables in a baking tray and roast them, stirring every 10-15 mins instead). And if you don’t have the pans, or are in a hurry, you can just bung all the vegetables in with the dhal after 10 mins(add a bit more water) and cook them together. You are more likely to overcook them – but this is a curry, so it’s probably okay!
  9. Once all the vegetables are done and the dhal is thick, add the sprouted lentils, karengo fronds, veg stock, beet tops and coriander to the dahl. Mix well, and cook slowly allowing the beet tops and coriander to wilt. Add a little more water if needed.
  10. Add the vegetables and stir.
  11. Taste – add more salt if needed.
  12. Cook for another 2-3 mins until all heated through.
  13. Cook the papads in the microwave – about 30-60 seconds depending on your microwave.

This is 262kcal per large portion of dahl,  2 papads (22 kcal each), plus served with 1/5 of the cooked rice (about 1/3 cup) 100kcal. Total 406kcal.

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