Indian · Dinner
Sour Lentil Vegetable Curry (Dairy-Free)
A tangy, tamarind-soured lentil and vegetable curry built on toor dal and a base of onion, garlic, ginger, tomato and curry leaves, finished with turmeric, mustard seed and dried chilies. Vegetables like pumpkin and okra add body. Served hot over steamed rice with coconut oil replacing any dairy fat.
$3
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
413Calories
17.9gProtein
7.3gFat
72.8gCarbs
11.5gSugar
16.2gFiber
881mgSodium
0mgChol
3.1gSat Fat
1042mgPotassium
117mgCalcium
5.1mgIron
0mcgVitamin B12
24mgVitamin C
vegan
vegetarian
gluten-free
low-calorie
high-fiber
dairy-free
Instructions
1
Prep
Rinse the toor dal under cold water until clear, then drain. Chop the pumpkin, okra, onion and tomato; mince the garlic; grate the ginger.
2
Simmer
Combine dal, pumpkin, onion, tomato and stock in a saucepan; bring to a boil over medium-high heat, then reduce to medium-low and simmer covered 20 minutes until dal softens.
3
Simmer
Stir in okra, dissolved tamarind, turmeric, coriander and chili powder. Simmer uncovered over medium-low heat 8 minutes until okra is tender.
4
Bloom
Heat coconut oil in a small pan over medium heat; add mustard seeds and cook 20 seconds until they pop. Add curry leaves, chili, garlic and ginger; cook 1 minute over medium heat until garlic is golden.
5
Plate
Pour the tempering over the curry and stir through. Season with salt and simmer 1 minute. Spoon rice into a bowl, ladle curry over it and scatter cilantro on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7 1/2 oz212g toor dal
- 5 oz140g pumpkin
- 3 oz80g okra
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 2/3 cup160g tomato
- 2 tbsp2 tbsp tamarind-paste, dissolved in 1/4 cup (60ml) warm water
- 1 cup240ml vegetable-stock-low-sodium
- 2 tsp2 tsp coconut-oil
- 1 tsp1 tsp mustard-seed
- 1212 curry-leaf leaves
- 22 dried-chili
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp coriander-ground
- 1/2 tsp1/2 tsp chili-powder
- 1 tsp1 tsp salt
- 2 tbsp2 tbsp cilantro, for garnish
- 1 cup200g white-rice-cooked, to serve
