Dahl with Roasted Yam and Kale

Prep time:    20 minutes

Cook time:  1 hour

Cost:            $10

Makes:        4 servings

This recipe is based on prices from the Market on Yates. I wanted a nice, light meal, full of protein and with some good vegetables on the side. Kale was on sale and is simple to prepare, as well as really healthy!

Dahl is made by cooking lentils, similar to the way rice is cooked. Even though cardamom can be an expensive spice, you only need about 6 pods for this recipe, and it adds to the flavour. I don’t include specific amounts of spices in recipes, because I add until I like the taste, and they are optional.

Ingredients:                                                                          Cost:

-          1 cup of dry red lentils                                                       $1       

-          1 can of tomato paste (156mL)                                       $1.29

-          Olive oil

-          Vegetables

o   Onion                                                                $0.50

o   Ginger                                                               $0.25

o   Garlic                                                                $0.50

-          3 cups of vegetable stock

o   OR water and vegetable powder

-          2 medium yams                                                                  $2.50

-          1 bunch of kale                                                                  $2

-          Other spices (optional)

o   Cumin

o   Turmeric

o   Coriander

o   Cinnamon

o   Cardamom (take out of pods and crush seeds)

o   Cayenne

o   Basil

o   Salt and Pepper

What to do:

1.      Preheat oven to 400°C

2.      Cut up yam into bite-sized cubes

3.      Mix yam with oil, cumin and basil and place in a pan in the oven for about 40 minutes, until yam is soft

Cut yams into pieces and mix with oil and spices

Cook in oven until yams are soft

4.      Cut up onion, garlic and ginger into small pieces

5.      Place in a frying pan on medium heat until onion is browned

6.      Add vegetable stock, lentils and spices (cumin, turmeric, coriander, cinnamon, crushed cardamom, and cayenne)

7.      Turn heat to low, cover pan and cook for 20 minutes

8.      Take off lid and add can of tomato paste

9.      Mix with cooked lentils and leave on stove, covered, for 5-10 minutes

Cut up onion, garlic and ginger

Cook until onion is browned

Add vegetable broth, lentils and spices

Cover and cook for 20 minutes

Add tomato paste

10.  Wash kale and cut stems off ends

11. Cut or brake kale into smaller pieces

12.  Put kale in pot, covered with water, on medium heat

13.  Boil for about 5 minutes until kale is darker green and soft

14.  Drain water and serve with dahl and roast yams

Boil kale for 5 minutes