Red Lentil Dhal with Fenugreek
Consume this drink before meals, half in the morning and the other half in the evening.
Ingrédients
For 4 people
- 1 teaspoon oil, preferably olive
- 2 onions, diced
- 3 garlic cloves, finely chopped
- 1 tablespoon fresh ginger, peeled and grated
- ½ red chilli, finely chopped
- ½ teaspoon cumin seeds
- ½ teaspoon coriander seeds
- ½ teaspoon mustard seeds
- 2 teaspoon ground turmeric
- 1 teaspoon garam masala
- 4 teaspoons fenugreek powder
- 200 g dried red lentils, uncooked (rinsed and drained)
- 400 ml tomatoes, chopped (fresh or canned)
- 400 ml coconut milk
- 500 ml vegetable broth/stock (or else simply water)
- Salt and pepper
- Juice of half a lemo
Préparation
- Heat the oil in a large pan over medium heat. Add the onion and cook gently for 5 minutes. Add the garlic, ginger and red chilli and cook for a few minutes.
- Grind the cumin, coriander, and mustard seeds lightly in a pestle and mortar, then add to the pan, along with the turmeric and garam masala and cook for 1 minute.
- Add the lentils, tomatoes with their juice, coconut milk and broth/stock and fenugreek, then stir to combine. Season with salt and pepper and cook on medium/low heat for 15-20 minutes until reduced and thick.
- Stir in the lemon juice and spinach until it wilts.
- Serve warm with rice (or brown rice: preferable in terms of sugar load – see the section on Healthy Living Recommendations).
Dose quotidienne recommandée
Consume one portion of this dhal and combine it with another recipe of fenugreek to cover the daily intake.
Préparation et dosage
Start with a dose of 5 g (equal to 2 level teaspoons) per day of fenugreek powder (2,5 g or 1 level teaspoon morning and evening), which can be increased according to your taste and up to 100 g/day.
It can be taken in the form of dried crushed seeds or capsules, taken twice daily with meals or 30 minutes before meals.
Fenugreek can also be consumed after being baked in the oven, for no more than 30 minutes at 200°C, for example in replacement of 10% wheat flour in bread or stir-fried.
Proven health benefits of Fenugreek
The consumption of 5 g of fenugreek per day is also associated with a decrease of systolic blood pressure, LDL cholesterol and triglycerides, and an improvement on some liver function tests in patients with Diabetes type 2.
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