Wholesome Inspiration: Tomato Dhal with Greens by Hugh Fearnley-Whittingstall

High Fibre Heroes by Hugh Fearnley-Whittingstall (Published by Bloomsbury), £26

Photo: Emma Lee

‘This is based on a delicious dhal recipe from my book, Much More Veg, with some lovely fresh greens stirred in at the end, turning a classic side dish into a hearty meal.’

• Plant count 12

• Fibre count 9g

• Serves 4

• Ready in 1 hour

Ingredients:

• 2 tbsp rapeseed oil

• 1 black cardamom pod or 3 green cardamom pods, bashed to split open

• 1 tsp brown mustard seeds

• 1 tsp cumin seeds 

• 1 bay leaf (optional)

• 1 large red or brown onion, sliced 

• 2 garlic cloves, grated, plus 2–3cm piece of fresh root ginger, grated, or 1 blob of garlic and ginger paste

• 2 tsp ground turmeric, or a 2–3cm piece of fresh turmeric, grated

• 400g tin whole plum tomatoes

• 200g dried red lentils, rinsed

• About 200g greens, such as spring greens, kale or chard 

• ½–1 tbsp soy sauce or tamari

• A squeeze of lemon or lime juice

• Sea salt and black pepper

• Chilli oil, to finish (optional)

• Brown rice or wholegrain flatbreads, to serve (optional)

Method:

1. Heat the rapeseed oil in a large saucepan over a medium heat then add the cardamom, mustard and cumin seeds, and the bay leaf if using. When the seeds start to pop, add the onion and lower the heat. Cook, stirring now and then, for 5–7 minutes, until the onion starts to soften. Add the grated garlic and ginger (or garlic and ginger paste) and turmeric, stir well and cook for a minute or two. 

2. Now add the tinned tomatoes, mashing them with a potato masher as they go in. Bring to a brisk simmer and cook for about 10 minutes, stirring now and then, to reduce and concentrate the tomatoes.

3. Add the rinsed red lentils and 800ml water. Stir well and bring back to a simmer. Cook for about 20 minutes, until the lentils are tender, stirring often to prevent sticking. You can add a little more water if the mixture gets a bit thick.

4. Meanwhile, tear spring greens or kale off the stalk (chard doesn’t need to be de-stalked) and roughly shred the greens.

5. Add the greens to the almost-cooked dhal with ½ tsp salt. Stir in well then continue to cook at a low simmer for 10 minutes, or until the greens are tender and the lentils have broken down to a creamy purée. Take off the heat and stir in ½ tbsp soy/tamari, a few twists of pepper and a squeeze of lemon or lime juice. Taste and adjust the seasoning with more salt, soy or lemon/lime juice as needed. 

6. Ladle the dhal into warmed bowls, trickle with chilli oil if you like, and serve straight away. This is a meal in itself, but brown rice alongside, or wholegrain flatbreads for scooping, makes it really substantial.

SWAPS

• Use 350–400ml very simple tomato sauce (page 176) in place of the tinned tomatoes. 

• Replace the cardamom and spice seeds with 2 tsp curry powder or paste, letting it sizzle for just a minute before adding the onions.

• Instead of the greens, add green beans, cut into short lengths.