Eat Well Recipe: Red Lentil Dahl [Dinner]
Red Lentil Dahl is a nutritional powerhouse for metabolic health and diabetes management. The secret lies in the soluble fibre found in lentils, which forms a gel-like substance in the digestive tract, significantly slowing the absorption of glucose into the bloodstream. This plant-based protein is also rich in magnesium, a mineral often deficient in those with type 2 diabetes. The inclusion of turmeric provides curcumin, a potent anti-inflammatory compound that may improve insulin function. By simmering these pulses with warming spices, you create a hearty, low-glycemic meal that provides long-lasting satiety. Low in fat and high in complex carbohydrates, this dahl helps stabilise energy levels and reduce the cravings that lead to sugar spikes.
Ingredients
Item | Quantity |
Dried Red Lentils (Rinsed) | 1 cup |
Water or Vegetable Stock | 3 cups |
Onion (Finely diced) | 1 medium |
Garlic & Fresh Ginger (Minced) | 1 tbsp each |
Turmeric Powder | 1 tsp |
Cumin & Ground Coriander | 1 tsp each |
Spinach (Fresh) | 2 cups |
Lemon Juice | 1 tbsp |
Instructions
1. Sauté the Aromatics
In a large pot, heat a splash of water or a teaspoon of olive oil. Sauté the onion, garlic, and ginger until soft and fragrant (about 5 minutes).
2. Toast the Spices
Add the turmeric, cumin, and coriander to the pot. Stir for 1 minute to release the essential oils, ensuring the spices don't burn.
3. Simmer the Lentils
Stir in the red lentils and the stock. Bring to a boil, then reduce heat to low. Cover and simmer for 15–20 minutes until the lentils are soft and have absorbed most of the liquid, creating a creamy consistency.
4. Add Greens and Acid
Stir in the fresh spinach and allow it to wilt in the residual heat. Finish with a squeeze of lemon juice and a pinch of black pepper (which activates the turmeric).
Tips for Success (Diabetes Prevention)
- The Pepper Connection: Always add black pepper to turmeric-based dishes. It increases the bioavailability of curcumin by up to 2,000%, maximising its anti-diabetic benefits.
- Skip the White Rice: Instead of serving with white basmati, pair your dahl with cauliflower rice or a small portion of quinoa to keep the total glycemic load low.
- Liquid Gold: If the dahl is too thick, add more water rather than coconut milk to keep the saturated fat content low for heart health.
- Fibre First: Adding the spinach at the end increases the volume and fibre content without adding significant calories, helping you feel full faster.
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