Swift vegan dahl, another healthy recipe from chef Simon

LENTILS are another of our true superfoods and this week our chef Simon Smith has produced a fabulously tasty recipe for vegan dahl, always a favourite with any Indian meal. Simon, head chef at Tameside hospital in Manchester, says: “Lentils, like other beans, are rich in dietary fibre which helps prevent digestive disorders like irritable bowel syndrome. In addition to its beneficial effects on the digestive system and the heart, soluble fibre helps stabilise blood sugar levels.

“If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fibre diets and blood sugar levels have shown the dramatic benefits provided by these high fibre foods

“This simple dish is easily produced using any combination of vegetables of the chef’s liking. It’s always fun to experiment with different vegetables to give variety to the dish. And at the end of the recipe I tell you how to make your own curry to spice it all up if that’s how you like it. Enjoy!”

Swift vegan dahl

Serves 6 – 8
Preparation time: 10mins
Cooking time 20mins

Ingredients:

100g Red Lentil
2 Aubergines
2 medium Onions
1 Yellow Pepper
2 Red Peppers
1 head leek
½ head Fennel
2 courgettes
200g pumpkin or butternut squash
100g Mangetout
2 Carrots
2 Beef Tomatoes
Small bag Baby Spinach
3 stems Spring Onion
4 cloves Garlic
1tsp fresh chopped Ginger
2 fresh Chillies (optional)
100g Curry powder (optional)
½tsp Mixed Spice
5 sprigs Fresh Thyme
100g Fresh Coriander
3tbsp Sesame Oil
1tsp Honey
100ml Vegetable Stock
Seasoning

Equipment needed:
1 Casserole pan & spoon.
1 sml Sauce pan
4 Small Mixing bowl
Chopping board
Small Vegetable Knife

Method:

• Chop all the vegetables except the beef tomatoes, garlic, baby spinach, mange tout and the spring onions, into large pieces and place into a bowl.

• Into the bowl add, curry powder, mixed spice, garlic (chopped), ginger, chopped chillies, thyme sprigs and ½ the fresh coriander and the whole sprigs of thyme. Stir into the vegetables allowing the mixture to coat every piece. Mix in 2 spoons of sesame oil and allow the mixture to rest.

• In the small saucepan place the red lentils and cloves, cover with 2/3 water and place on to a high heat. Bring to the boil, reduce heat to medium and allow simmering until lentils cook to a puree.

• Heat the casserole pan on a medium setting and when it is hot add the vegetable mixture. Reduce the heat to medium and stir the veg. place a lid on the pan and allow to cook slowly for approx. 10min.

• When you check the pan the vegetables should be simmering in their own juices. Add the chopped beef tomatoes and enough veg stock to just cover the vegetables.

• Simmer with the lid on for 5 more mins then add the mangetout, sliced spring onions, baby spinach and the puree lentil mix.

• Stir into the casserole add the honey and allow to cook for an additional 5min on medium to low heat

• Check the seasoning. Stir in the last of the fresh coriander and serve.

How to make your own curry powder

I’ve indicated in the ingredients list that curry powder is optional. Here’s an important tip: to get the best flavours from a good curry powder you should make it yourself. Here’s one of my favourite recipes. Once you’ve made it, it will keep for a long time in an airtight jar.

4 tablespoons ground coriander seeds
1 tablespoon ground cumin seeds
1 tablespoon ground turmeric
3 teaspoons ground ginger
2 teaspoons mustard seed
2 teaspoons ground fenugreek seeds
1 1/2 teaspoons ground black pepper
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground cardamom
1/2 teaspoon ground chilli powder
Lightly toast all the seeds for only a couple of minutes on a medium grill, stirring occasionally, grind them in a grinder or a mortar and pedestal and combine with the other powders. Store in an airtight jar to retain the flavours.

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