Dal is one of the most satisfying dishes going. It’s so simple to make (it’s essentially just flavoured, boiled lentils), it’s genuinely filling and provides just the right amount of stodge. Plus, it’s a nutritional powerhouse. 

This recipe from Sri Lankan restaurant Kolamba uses red split lentils, which are one of the best sources of fibre. They contain both soluble and insoluble fibre, which helps with digestion and gut motility, as well as helping the body clear out bad cholesterol. Fibre’s also great for stabilising blood sugar; dal is one dish that won’t leave you scratching around for snacks afterwards. Red lentils are also high in protein and folate – a nutrient involved in DNA synthesis and red blood cell formation. And finally, lentils are rich in iron, which makes them great for fighting fatigue – especially around our periods. 

Elsewhere in this dish, we’ve got antioxidant-rich spices like coriander, cumin and turmeric, blood sugar-balancing cinnamon and manganese-rich coconut milk.

• 150g masoor dal (red split lentils)
• 1 tsp vegetable oil
• ½ tsp black mustard seeds
• ½ small red onion
• 6-8 curry leaves, fresh, frozen or dried
• ½ tsp hot chilli powder
• 1 tsp Sri Lankan curry powder, or 1 tsp ground coriander powder and ½ tsp ground cumin
• ¼ tsp ground turmeric
• 5cm cinnamon stick
• 125ml coconut milk

To garnish

Fried onions, fried garlic, fried curry leaves and fried chillies

1. First, wash the lentils. Next, heat the oil in a pan over a medium heat and, when it’s hot, add the mustard seeds and let them start to pop. Add the onion and curry leaves, and mix in. Add the chilli powder, curry powder and turmeric, stir and cook for 5-10 seconds. 

2. Now add the cinnamon stick and a pinch of salt. Mix to coat with the spices. Cook for about 3 minutes until fragrant.

3. Add the drained lentils to the pan with 250ml of water, partially cover the pan and cook for 10 minutes. Add the coconut milk and ¾ tsp of fine sea salt, and simmer for 12-15 minutes or until the lentils are cooked and tender. Taste and adjust the seasoning if needed.

4. Finish by topping the lentils with fried onions, garlic, curry leaves and chillies (optional).

5. Your dal is now ready. Serve it warm with a pot of hot, steamed white rice, bread or string hoppers. 

Recipe and images courtesy of Kolamba