Just the sort of meal to warm you from your bones to your toes, that you can spoon casually on your couch, draped in your thickest wool and warmest hat, this week Andrew and I stocked our fridge full of Quick Carrot Dhal. A low FODMAP rendition wholly inspired by Anna Jones’ immune boosting bowl, “it comes together quickly but has rich layers of flavor which might lead you to think it had spent hours on the hob – curry, pops of mustard seeds, warming cinnamon, all the things I love in a dhal”. Making a week’s worth of leftovers to reheat and bask in as desired, we serve ours over brown rice or quinoa, with a heaping dollop of coconut yogurt (or Greek) and raw seeds for crunch.
Note: both a vegan friendly and low FODMAP curry, red lentils contain moderate amounts of Oligosaccharides (the O in FODMAP) if consumed in excess of a quarter cup per meal. A humbling, albeit abrupt reminder to slurp slowly, if you’re following a Low-FODMAP diet, more than one serving of curry may cause abdominal discomfort. Looking to learn about Low-FODMAP? Read more here.
Quick Carrot Dhal
makes 6 servings
2 tablespoons olive oil
2-inch knob fresh ginger, finely grated
2 teaspoons ground turmeric
2 teaspoons ground cinnamon
1 ½ teaspoons ground cumin
1 ½ teaspoon ground coriander
1 ½ teaspoon ground mustard seed
2 cans (14 ounces each) light coconut milk
3 cups vegetable broth
1 cup uncooked red lentils
12 large carrots (2 pounds), grated
2 cups baby spinach
juice of 1 lemon
salt + pepper to taste
In a large Dutch oven or heavy pot, heat olive oil over medium-high heat. Add ginger, turmeric, cinnamon, cumin, coriander, and mustard and sauté, stirring frequently, until spices form a thick, fragrant paste – about 1 minute. Stir in coconut milk and vegetable broth, scraping any spices off the bottom of the pot, then red lentils and shredded carrot. Bring to a boil.
Reduce heat to low, cover pot, and simmer for 25 minutes, or until lentils are cooked through and carrots are very soft. Stir in spinach and lemon juice, allowing spinach to just wilt, then season to taste.