4.8 from 8 votes
Kale and Red Onion Dhal with Buckwheat
Delicious and very nutritious this Kale and Red Onion Dhal with Buckwheat is quick and easy to make and naturally gluten free, dairy free, vegetarian and vegan.
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Servings:
4
people
Calories:
402 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 1 tablespoon olive oil
- 1 red onion sliced, small
- 3 garlic grated or crushed, cloves
- 2 cm ginger grated
- 1 bird's eye chili deseeded and finely chopped (more if you like things hot!
- 2 teaspoons Turmeric
- 2 teaspoons garam masala
- 160 g red lentils
- 400 ml coconut milk tin
- 200 ml water (i.e. half the coconut milk can)
- 100 g kale (or spinach would be a great alternative)
- 160 g buckwheat (or brown rice)
Instructions
- Put the olive oil in a large, deep saucepan and add the sliced onion. Cook on a low heat, with the lid on for 5 minutes until softened.
- Add the garlic, ginger and chilli and cook for 1 more minute.
- Add the turmeric, garam masala and a splash of water and cook for 1 more minute.
- Add the red lentils, coconut milk, and 200ml water (do this simply by half filling the coconut milk can with water and tipping it into the saucepan).
- Mix everything together thoroughly and cook for 20 minutes over a gently heat with the lid on. Stir occasionally and add a little more water if the dhal starts to stick.
- After 20 minutes add the kale, stir thoroughly and replace the lid, cook for a further 5 minutes (1-2 minutes if you use spinach instead!)
- About 15 minutes before the curry is ready, place the buckwheat in a medium saucepan and add plenty of boiling water. Bring the water back to the boil and cook for 10 minutes (or a little longer if you prefer your buckwheat softer. Drain the buckwheat in a sieve and serve with the dhal.
Cup of Yum
Notes
- Suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
Calories
402kcal
(20%)
Carbohydrates
71g
(24%)
Protein
18g
(36%)
Fat
7g
(11%)
Saturated Fat
2g
(10%)
Sodium
43mg
(2%)
Potassium
799mg
(17%)
Fiber
18g
(72%)
Sugar
7g
(14%)
Vitamin A
2620IU
(52%)
Vitamin C
51mg
(57%)
Calcium
77mg
(8%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 402
% Daily Value*
| Calories | 402kcal | 20% |
| Carbohydrates | 71g | 24% |
| Protein | 18g | 36% |
| Fat | 7g | 11% |
| Saturated Fat | 2g | 10% |
| Sodium | 43mg | 2% |
| Potassium | 799mg | 17% |
| Fiber | 18g | 72% |
| Sugar | 7g | 14% |
| Vitamin A | 2620IU | 52% |
| Vitamin C | 51mg | 57% |
| Calcium | 77mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.