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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
5 mins
Total Time
30 mins
Servings: 4 people
Calories: 402 kcal
Course: Main Course
Cuisine: Indian

Ingredients

  • 1 tablespoon olive oil
  • 1 small red onion sliced
  • 3 garlic cloves grated or crushed
  • 2 cm ginger grated
  • 1 birds eye chilli deseeded and finely chopped (more if you like things hot!)
  • 2 teaspoons Turmeric
  • 2 teaspoons garam masala
  • 160 g red lentils
  • 400 ml tin coconut milk
  • 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

    Cup of Yum
  1. 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.
  2. Add the garlic, ginger and chilli and cook for 1 more minute.
  3. Add the turmeric, garam masala and a splash of water and cook for 1 more minute.
  4. 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).
  5. 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.
  6. 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!)
  7. 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.

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 (23%) Fiber 18g (72%) Sugar 7g (14%) Vitamin A 2620IU (52%) Vitamin C 51mg (57%) Calcium 77mg (8%) Iron 5mg (28%)

Nutrition Facts

Serving: 4people

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.