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Black lentil dhal with brown rice

Turmeric, ginger and pepper – with cauliflower or okra

🍽️ DinnerServes 4🫘 Beans🌾 Whole grains🥦 Cruciferous veg🌿 Herbs and spices

You need

How

  1. Simmer the lentils until soft (about 40 minutes, or a pressure cooker).
  2. Fry the onion, garlic, ginger and spices; add the tomatoes.
  3. Stir into the lentils with the cauliflower and cook 10 minutes more.
  4. Freezes for 3 months – make double.

✅ Daily Dozen – what it helps with

🫘 BeansBeans and lentils are full of fibre, protein, iron and folate.
🌾 Whole grainsWhole grains keep the bran and germ, with their fibre and minerals.
🥦 Cruciferous vegBroccoli, cabbage, kale and their family contain glucosinolates, which the body turns into compounds such as sulforaphane.
🌿 Herbs and spicesHerbs and spices add flavour without salt or sugar.

From Dr Michael Greger's Daily Dozen (NutritionFacts.org). Tick off today's Daily Dozen ›

More dinner ideas

Yellow lentil dhal with wholegrain rotiQuick, mild and goldenChickpea and vegetable curry with brown riceSpinach, sweet potato and a spoon of yoghurt on topBlack bean tacos or wrapsEveryone builds their own

All the suggested meals ›

Inspired by the Blue Zones – mostly plants, beans every day, a little fish, eggs and dairy. General information, not medical advice.