Red lentil dahl

Dahl is an Indian dish of lentils simmered with spices — cheap, comforting and surprisingly complete nutritionally. This red-lentil version brings 20 g of plant protein, 56 g of slow carbs and above all 24 g of fibre for 387 kcal — one of the highest-fibre dishes in the whole catalogue, a guarantee of lasting satiety.

Red lentils are perfect for beginners: they cook fast (15 to 20 minutes), with no soaking, and melt into a creamy texture. Combined with coconut milk and spices (turmeric, cumin, ginger), they make a flavourful dish that is anything but bland — unlike the sometimes austere image of 'healthy' cooking.

With 20 g of protein for under 400 kcal, dahl is a very good dish for cutting as well as balance, especially for those who eat little or no meat. To raise the protein total, serve it with plain yogurt or quark (raita), or add hard-boiled eggs. A little basmati rice turns it into a more substantial refuelling meal.

The only real calorie item is the coconut milk: tasty but fatty. Use a light version, or measure it, if you are watching calories. The lentils and spices, on the other hand, are almost 'free' in energy given the fibre and micronutrients they provide.

A good dahl starts with well-awakened spices: fry them for a few seconds in a little oil with the onion and garlic before adding the lentils and liquid. Simmer covered until the lentils break down, stirring so it doesn't catch. Adjust the liquid depending on whether you want it thick or more soupy.

A word on the 24 g of fibre: it is excellent for satiety and digestion, but if you are not used to eating that much, increase legumes gradually across your week and drink enough water. Your digestive system adapts quickly, and fibre is a widely under-consumed asset among athletes.

Dahl stands on its own, but a few sides turn it into a complete meal. A portion of basmati rice makes it a heartier refuelling dish and completes the lentils' amino acid profile; plain yogurt or a raita brings freshness and protein; a handful of spinach thrown in at the end adds iron and volume.

It is also a batch-cooking champion: it keeps for 4 to 5 days chilled and its flavour improves with resting as the spices infuse. It freezes perfectly in individual portions for up to 3 months — thickened on reheating, just add a little water or coconut milk. Make a big pot on Sunday and you have meals ready for the week.

Dahl lends itself to countless variations without losing its identity. For a greener version, add fresh spinach or chopped kale at the end of cooking: they wilt in two minutes and bring iron, folate and volume. For more depth, finish with a tadka: heat a spoonful of oil with cumin seeds, sliced garlic and a hint of chilli, then pour it over the dish just before serving. The aroma is spectacular for almost no extra calories.

You can also swap part of the red lentils for yellow lentils or split peas, but cooking times change: red lentils remain the fastest. Diced carrot or sweet potato, added with the tomatoes, thickens the sauce and raises the carbs, handy before an intense session. Finally, a squeeze of lime juice and fresh coriander at the end of cooking wake everything up and balance the sweetness of the coconut milk.

The first mistake is not rinsing the lentils. Rinsing removes excess surface starch and the foam that forms as it boils; without it, the dish can taste pasty or slightly bitter. If foam still appears, skim it off with a spoon. Always taste before adding salt at the end: crushed tomatoes and some coconut milks are already seasoned, and it is much easier to add salt than to remove it.

The second mistake is cooking over too high a heat: red lentils break down fast and stick to the bottom of the pot. A gentle simmer is better, with the lid slightly ajar and a regular stir. If the dahl gets too thick, thin it with hot rather than cold water so the cooking is not interrupted. And do not forget resting: five minutes off the heat is enough to bind the texture and let the spices come through.