I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

Creamy Coconut & Lentil Dal

Name: Creamy Coconut & Lentil Dal
Prep time: 35 min
Cook time: 10 min
Total time: 45 min
Yield: 4 servings
Ingredients: Green Lentils; Basmati rice; Coconut Milk; Low Sodium Vegetable Broth; Baby Spinach; Yellow Onion; Garlic Cloves; Fresh Ginger; Tamari; Ground Turmeric; Coconut Oil; Red Curry Paste; Sea Salt; Black Pepper; Lime Wedges; Cilantro

Recipe by Kelsey Russell-Murray

Ingredients

Time

10m

Serves

Creamy and satisfying lentil curry prepared in one pot! This is an easy, healthy, and flavourful plant-based meal option that will satisfy the whole family. The lentils and brown rice provide plenty of fibre and protein, and the creamy coconut milk and fragrant curry paste make this dish rich and delicious.

Dinner

Vegan

Gluten-Free

Ingredients

1 cup

Green Lentils

rinsed and drained

1 1/2 cups

Basmati rice

1 400ml can

Coconut Milk

1 cup

Low Sodium Vegetable Broth

1 1/2 cups

Baby Spinach

chopped

1 med

Yellow Onion

diced

Garlic Cloves

finely minced

1 Tbsp

Fresh Ginger

minced

1 Tbsp

Tamari

1 tsp

Ground Turmeric

2 Tbsp

Coconut Oil

4 Tbsp

Red Curry Paste

1/4 tsp

Sea Salt

1/4 tsp

Black Pepper

Lime Wedges

for garnish

1/2 cup

Cilantro

chopped, for garnish

Instructions

Prepare brown or basmati rice per package instructions.

Add coconut oil to a large soup pot and heat over medium heat. Once hot, add ginger, garlic and onion, sautéing for 3-4 minutes, stirring occasionally.

Add curry paste and sauté for another 1-2 minutes, until fragrant, stirring frequently. Add coconut milk, turmeric, salt and pepper and stir to combine.

Bring to a simmer over medium heat. Once simmering, add the lentils and soy sauce and stir to combine.

Once simmering again, reduce heat to low and continue gently simmering for 20-25 minutes, until lentils are tender. Add chopped spinach and stir to combine, spinach will wilt from the heat of the curry.

Serve lentil curry over rice and garnish with lime wedges and cilantro. Enjoy!

Substitutions: Substitute up to half of the coconut milk for low sodium vegetable broth, or use low-fat coconut milk, to reduce the fat and calorie content. Swap canned lentils for raw lentils to reduce cooking time. Substitute olive oil or avocado oil for coconut oil.