One-Tray Coconut Dal with Pomegranate & Cashews

I love a good dal and this recipe is a dal revelation as it all cooks in one pot! Although I don’t mind multi-tasking and coming up with a supper idea last minute, I do like a fuss free meal but still tastes like I slaved away in the kitchen for hours.

THIS delicious supper is one of those dishes I have in my ‘I-really-don’t-know-what-to-cook’ recipe repeaters. Topped with vibrant pomegranates and crunchy cashews, this dish becomes a delicious symphony of textures and tastes, making it an excellent choice for those seeking a nutrient-dense, plant-based feast that nourishes both body and tastebuds.

Its gingery, its coconut creamy and its super delicious. If I am going to lose you at the one hour cooking time, hang on, it literally means just popping the dish in the oven while you go on and do other things while the flavours mingle with the lentils, no constant stirring or faffing.

If the thought of serving this with pomegranates seems a step too far – please try it, I was super dubious but it totally works!

Getting Ahead: The dish can be made 3 days ahead (in fact it will only get better), reheats well and can be frozen too.

Serve with:

  1. Quick Flatbreads with Spiced Butter 
  2. Easiest Flatbreads Ever 
  3. Easy Garlic Naan 

SO good for you:

Packed with protein and fiber from wholesome lentils, this dish not only satisfies your taste buds but also provides essential nutrients for overall well-being. The addition of coconut brings a delightful blend of healthy fats, while aromatic spices enhance both flavour and potential health benefits.

  1. Rich in Protein: Lentils are an excellent plant-based source of protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for muscle repair, immune function, and overall cellular health.
  2. High in Fiber: Lentils are a rich source of dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and supports weight management by providing a feeling of fullness.
  3. Nutrient-Dense: Lentils are packed with essential nutrients, including iron, magnesium, potassium, zinc, and various B vitamins. These nutrients play vital roles in energy production, immune function, and overall well-being.
  4. Low in Fat: Lentils are naturally low in fat, particularly saturated fat. They provide a healthy source of energy without contributing to excessive calorie intake.
  5. Heart Health: The high fiber content in lentils can contribute to heart health by helping to lower cholesterol levels and improve blood vessel function. Additionally, the presence of folate and magnesium supports cardiovascular well-being.
  6. Blood Sugar Balance: Lentils have a low glycemic index, meaning they cause a slower and steadier rise in blood sugar levels. This can be beneficial for individuals managing diabetes or those aiming to regulate blood sugar.
  7. Versatile and Affordable: Lentils are versatile, easy to cook, and budget-friendly. They can be incorporated into various dishes, such as soups, stews, salads, and curries, providing a cost-effective and nutritious protein source.

One-Tray Coconut Dal with Pomegranate & Cashews

The addition of coconut brings a delightful blend of healthy fats, while aromatic spices enhance both flavor and potential health benefits. Topped with vibrant pomegranates and crunchy cashews, this dish becomes a delicious symphony of textures and tastes, making it an excellent choice for those seeking a nutrient-dense, plant-based feast that nourishes both body and soul.
Prep Time 10 minutes
Cook Time 1 hour
Diet High Plant-protein
Servings 0

Ingredients
  

  • 3 onions peeled and finely sliced
  • 4 tablespoons olive oil
  • 3 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1 teaspoon turmeric
  • 1 star anise
  • 4 cardamom pods bashed
  • 3 garlic cloves minced
  • 2 tablespoons fresh ginger grated
  • 2 teaspoons fine salt
  • 220 g brown lentils
  • 500 ml hot water
  • 400 ml coconut milk
  • 3 handful finely shredded spinach or chard
  • 1 lime zest and juice to taste
  • 1 cup cashews toasted (garnish)
  • 1/2 cup fresh pomegranate seeds (garnish)
  • handful coriander leaves roughly chopped (garnish)

Instructions
 

  • Preheat the oven to 180c
  • Mix the onions, oil, salt, spices, ginger and garlic in the ovenproof dish, mix well and roast in the oven with a lid on for 25 minutes.
  • After 25 minutes, add the lentils, boiling water and 1/2 coconut milk, stir well, cover and roast for 1 hour.
  • After 1 hour, add the rest of the coconut milk and stir through the lentils. Add the shredded spinach and place the dish back in the oven (with the lid on) for a final 5 minutes or so for the spinach to wilt.
  • When ready to serve, add the lime zest and season with lime juice. Sprinkle with the toasted cashews, pomegranate seeds and chopped coriander. Enjoy!
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