Smoky aubergine daal
Lentils, black beans, savoury spice & rosemary
Smoky aubergine daal
Lentils, black beans, savoury spice & rosemary
Nutrition per serving
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Calories 132 7%
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Fat 2.8g 4%
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Saturates 0.4g 2%
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Sugars 2.8g 3%
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Salt 0g 0%
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Protein 9.2g 18%
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Carbs 17.6g 7%
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Fibre 5.8g -
Of an adult's reference intake
Ingredients
- 1 large aubergine , (400g)
- 1 fresh red chilli
- 2 cloves of garlic
- 1 red onion
- 2 black or green cardamom pods
- olive oil
- 1 teaspoon cumin seeds
- 1 teaspoon black mustard seeds
- 1 small sprig of rosemary
- red wine vinegar
- 1 x 400 g tin of black beans
- 200 g dried Puy lentils
- 1 cinnamon stick
The cost per serving below is generated by Whisk.com and is based on costs in individual supermarkets. For more information about how we calculate costs per serving read our FAQS
Method
- Prick the aubergine, then lightly blacken it directly over a flame on the hob or in a hot griddle pan, turning with tongs. Remove to a board.
- Halve the chilli lengthways and deseed, peel and finely slice the garlic, then peel and finely chop the onion. Crush the cardamom pods in a pestle and mortar and remove the outer shells, then pound up the seeds.
- Place a large non-stick ovenproof frying pan on a medium-low heat with 1 tablespoon of olive oil and the cumin, mustard and cardamom seeds. Strip in the rosemary and let it gently sizzle for a few minutes, infusing the oil and allowing the flavours to mingle. Add the chilli, garlic and onion and cook for 5 minutes, or until softened, stirring regularly.
- Chop the aubergine into 3cm chunks and stir into the pan, then add 1 tablespoon of red wine vinegar. Let it sizzle for a couple of minutes, then pour in the beans, juice and all, the lentils and 600ml of water. Set fire to the cinnamon stick, then sit it in the centre of the pan. Cover the daal and leave to thicken on a medium-low heat for 1 hour, loosening with splashes of water, if needed, and stirring occasionally. Season to perfection, tasting and tweaking.
Tips
BUDGET-FRIENDLY MEAL PLAN TIPS:
This big-batch comforting daal serves 8, so you can eat half straight away and cool and freeze the remaining half to enjoy in week 4.
If you want to get ahead, make it to the end of step 4 the day before, cool then pop in the fridge overnight (batch it up now and freeze the extra portions). To serve, reheat slowly in a pan over a low heat, stirring often until piping hot through.
HOW TO FREEZE & DEFROST YOUR BATCH-COOK RECIPES:
Just remember – if you’re batch cooking, let food cool thoroughly before freezing – break it down into portions so it cools quicker, and get it into the freezer within 2 hours. And make sure everything is well wrapped, and labelled for future reference so you’re not playing freezer roulette! Simply thaw in the fridge before use, and use within 48 hours. If you’ve frozen cooked food, don’t freeze it again after reheating it.
LOVE YOUR LEFTOVERS:
Leftover herbs? Woody herbs like rosemary and thyme add depth of flavour to soups, stews and sauces. Add a sprig of rosemary to a tomato pasta sauce, or to a meat gravy to boost flavour.
