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Spiced Winter Dhal Meal-in-a-Bowl

This soupy dhal will appeal to everyone who loves spicy food. It serves 4 people, so why not make it in advance and keep some in a covered container in the fridge to reheat, or freeze the leftovers in individual portions to enjoy at a later date?


  1. Lightly spray a large saucepan with oil and set over a low heat. Cook the onion, garlic and ginger, stirring occasionally, for 5–10 minutes, or until softened.
  2. Stir in the seeds and cook for 1 minute before adding the chilli, turmeric, garam masala and lentils. Stir well and cook for 1 minute.
  3. Add the stock and tomatoes and bring to the boil. Reduce the heat and simmer gently for 20 minutes, or until the lentils soften and thicken the soupy mixture. Stir in the chopped herbs and season to taste with salt and pepper. Ladle into 4 shallow bowls and serve piping hot.

Step it up…

To enjoy this dinner on Steps 3 and 4, cook 2 diced large carrots with the onion and serve with 4 tablespoons 0% fat Greek yoghurt and 4 mini (50g) Naan breads. This will add 7g fat and 32g carbs per serving.

Check out our recipe page for more delicious recipes for you to try!

For more information regarding the Steps please contact a Consultant.