Sweet & sour lentil dhal with grilled aubergine

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
35%
Sweet & sour lentil dhal with grilled aubergine
35 min.
2
412kcal

Suggestions


Indulge in a vibrant and nutritious meal with our Sweet & Sour Lentil Dhal with Grilled Aubergine. This heartwarming dish is not only vegetarian but also vegan, gluten-free, and dairy-free, making it perfect for a variety of dietary needs. In just 35 minutes, you can create a delicious and filling dish that serves two, perfect for a cozy lunch or an inviting dinner.

The star of this recipe is the red lentils, which transform into a creamy and flavor-packed dhal, complemented by the tangy notes of tamarind and warm spices like turmeric and curry powder. The gentle simmering of these ingredients fills your kitchen with an irresistible aroma, making it a feast for both the eyes and the palate.

The grilled aubergine adds a smoky depth to the dish, beautifully contrasting with the sweet and sour lentils. It’s easy to prepare and enhances the overall experience, turning your meal into a satisfying main course. Pair this delightful dhal with fluffy basmati rice, a squeeze of lime or a spoonful of mango chutney, and a sprinkle of fresh coriander for that extra zing.

Whether you're a seasoned cook or just starting, this dish offers an exciting culinary adventure that is as enjoyable to prepare as it is to eat. Embrace the vibrant colors and flavors of this scrumptious meal and treat yourself and a loved one to a delightful dining experience!

Ingredients

  • 100 lentils red rinsed
  • tsp turmeric 
  • tbsp tamarind paste (we used Bart)
  • tbsp vegetable oil 
  • medium onion thinly sliced
  •  garlic clove finely chopped
  • 1.3 inch cm piece ginger grated
  • tsp curry powder 
  • medium aubergine cut into 2 cm slices
  •  mango chutney and coriander leaves cooked

Equipment

  • frying pan

Directions

  1. Cover the lentils, turmeric and tamarind paste with 500ml water.
  2. Add some salt and boil for 15 mins or until very soft. Skim off any foam that forms on the top. Meanwhile, heat 1 tbsp of the oil and cook the onion, garlic and ginger until golden, about 5 mins.
  3. Add the curry powder and cook for a further 2 mins.
  4. Pour in the lentil mixture and cook for another 10 mins.
  5. Meanwhile, heat a griddle pan until very hot. Rub the remaining oil over the aubergine slices and season. Cook for 2-3 mins each side until cooked through and charred. Eat with basmati rice, lime or mango chutney and a sprinkling of coriander, if you like.

Nutrition Facts

Calories412kcal
Protein15.27%
Fat31.34%
Carbs53.39%

Properties

Glycemic Index
128.3
Glycemic Load
10.58
Inflammation Score
-10
Nutrition Score
26.701739373414%

Flavonoids

Delphinidin
196.23mg
Catechin
0.17mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.76mg
Kaempferol
0.36mg
Myricetin
0.04mg
Quercetin
11.28mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:412.14kcal
20.61%
Fat:14.93g
22.97%
Saturated Fat:2.34g
14.64%
Carbohydrates:57.25g
19.08%
Net Carbohydrates:33.08g
12.03%
Sugar:15.41g
17.13%
Cholesterol:0mg
0%
Sodium:14.26mg
0.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.37g
32.73%
Fiber:24.16g
96.65%
Folate:304.11µg
76.03%
Manganese:1.43mg
71.6%
Vitamin B1:0.59mg
39.59%
Vitamin K:37.14µg
35.38%
Potassium:1200.98mg
34.31%
Phosphorus:315.96mg
31.6%
Iron:5.45mg
30.28%
Vitamin B6:0.59mg
29.54%
Magnesium:112.9mg
28.22%
Copper:0.5mg
25.2%
Zinc:2.98mg
19.86%
Vitamin B5:1.81mg
18.11%
Vitamin B3:3.14mg
15.71%
Vitamin E:2.33mg
15.55%
Vitamin C:12.81mg
15.52%
Vitamin B2:0.23mg
13.35%
Selenium:5.71µg
8.16%
Calcium:77.69mg
7.77%
Vitamin A:85.67IU
1.71%