Showcasing the Mediterranean diet and Asian diet  





A traditional Indian dhal (lentil curry) with carrots and cauliflower, served on a bed of basmati rice. Lentils are a good source of protein and fiber, and cook quickly into a thick and creamy puree. Dhal is usually eaten with rice or Indian breads, like naan or chapati, to soak up the delicious and nutritious gravy.

3 tablespoons peanut or canola oil
2 onions—chopped
2 carrotsquartered lengthways and thinly sliced
4 cloves garlicfinely chopped
1 tablespoon finely grated ginger
1½ teaspoons coriander
1½ teaspoons cumin
1 teaspoon turmeric
¾ teaspoon cinnamon
¾ teaspoon chili powder
2 cups cauliflower florets (about ¼ cauliflower)
1½ cups red lentils
14 oz (420g) canned tomatoeschopped
1½ cups coconut milk
1½ cups vegetable or chicken stock
1½ teaspoons salt
2 cups basmati rice
2 tablespoons lemon juice

HEAT the oil in a large saucepan over a medium heat and cook the onion and carrot for 8 minutes, stirring occasionally. ADD the garlic, ginger, coriander, cumin, turmeric, cinnamon and chili and cook, stirring, for a minute. ADD the cauliflower and red lentils and stir to coat them with the spice mixture. ADD the tomatoes, coconut milk, salt and stock, bring to the boil and cover with a lid. REDUCE the heat to medium and simmer for 20 minutes, stirring occasionally. WHILE the dhal simmers, cook the rice. REMOVE the dhal from the heat and stir in the lemon juice. SERVE on a bed of basmati rice.

  Lentil, Pea and Potato Curry. Lentils, peas and bite-size cubes of potato in a richly-spiced tomato and coconut milk gravy. Served with basmati rice.

  South Indian Shrimp Curry. Tender shrimp gently poached in an a flavorsome gravy infused with an aromatic blend of spices, fresh cilantro and lemon juice served over Basmati rice.

  Salmon Kedgeree. A tasty and hearty curried rice and salmon dish served with sliced boiled eggs.

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