Dhal Curry
Instructions
- Soak the lentils in lukewarm water for 30 minutes. Drain.
- Heat the oil in a medium saucepan. Add the onion, cloves and cinnamon sticks and cook gently until softened.
- Add the tomato, spices, vegetable chunks, garlic and ginger and stir fry until fragrant.
- Add the lentils, boiling water and chillies. Simmer until the lentils are soft. Add water if necessary.
- Add the green beans and simmer until just done and still firm. Season with salt.
- Sambal: Pulse the coriander, chillies, garlic, nuts and raisins in a food processor until finely chopped but not a paste. Add the rest of the ingredients and blitz until just combined.
- To finish: Sprinkle the coriander, sprouts and lemon juice over the lentil mixture. Stir then sprinkle the garam masala over. Serve with basmati rice and the sambal.
Information
Ingredients
Main Ingredients
- 1 cup (250ml) black/brown lentils, cooked
- 1 cup (250ml) red lentils, cooked
- 2Tbs (30ml) canola oil
- 3 large onions, peeled and sliced
- 3 cinnamon sticks
- 2 whole cloves, peeled and sliced
- 1 medium tomato, chopped
- 4tsp (20ml) each roasted masala, ground coriander, ground cumin
- 1tsp (5ml) turmeric
- 3Tbs (45ml) leaf masala
- 2 sweet potatoes and/or brinjals, cubed
- 2tsp (10ml) crushed garlic
- 1tsp (5ml) grated fresh ginger
- 2 cups (500ml) boiling water
- 2 green chillies, seeds removed and chopped
- 125g green beans, cut into pieces
Sambal
- 20g fresh coriander
- 4-8 chillies
- seeded and chopped
- 3 garlic cloves (crushed)
- 25g cashew nuts
- 25g raisins
- 2Tbs (30ml) castor sugar
- Juice of 4 lemons
- 2tsp (10ml) salt
To finish
- 1/3 cup
- fresh coriander
- Lentil / bean sprouts
- Juice of 1 lemon
- 4tsp (20ml) garam masala
- Basmati Rice
Instructions
- Soak the lentils in lukewarm water for 30 minutes. Drain.
- Heat the oil in a medium saucepan. Add the onion, cloves and cinnamon sticks and cook gently until softened.
- Add the tomato, spices, vegetable chunks, garlic and ginger and stir fry until fragrant.
- Add the lentils, boiling water and chillies. Simmer until the lentils are soft. Add water if necessary.
- Add the green beans and simmer until just done and still firm. Season with salt.
- Sambal: Pulse the coriander, chillies, garlic, nuts and raisins in a food processor until finely chopped but not a paste. Add the rest of the ingredients and blitz until just combined.
- To finish: Sprinkle the coriander, sprouts and lemon juice over the lentil mixture. Stir then sprinkle the garam masala over. Serve with basmati rice and the sambal.
Notes
- This delicious plant-based curry provides the same protein as 60g cooked chicken / meat with less than half the fat provided by the animal proteins. The fat provided is a healthy fat, in small quantities making it very suitable in a weight-loss program.
Frequently Asked Questions
Are these recipes designed for everyday, practical cooking?
Yes. These recipes are specifically created to fit into a busy, real-world lifestyle. We focus on accessible, everyday ingredients you can find at any local grocery store, using standard kitchen equipment. The cooking methods are kept simple and straightforward, making them perfect for quick weeknight dinners or efficient weekend batch cooking and meal prep.
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Every recipe is structured around core clinical nutrition principles, prioritizing clean proteins, healthy fats, and complex, fiber-rich carbohydrates. By avoiding highly refined sugars and heavily processed ingredients, these meals provide a slow, controlled release of glucose into your bloodstream. This prevents the sharp insulin spikes and subsequent “sugar crashes” that cause afternoon fatigue and brain fog.
Are your recipes strictly aligned with Low-GI principles?
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Can I easily adapt these recipes for plant-based, vegan, or specific dietary needs?
Yes, flexibility is built directly into our culinary design. While many of our recipes are naturally plant-based or vegan-friendly, the ingredient lists are structured to allow for effortless substitutions. Whether you are cooking around food sensitivities, managing specific allergies, or adjusting for personal lifestyle preferences, you can easily swap proteins or grains without compromising the nutritional balance of the dish.
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How can I combine these recipes with the Back To Basics Meal Replacement Shakes?
Our whole-food recipes are designed to complement your structured lifestyle plan seamlessly. A highly effective strategy for busy professionals or weight management goals is to substitute one or two on-the-go meals with our premium Low-GI Gold Range Supa Shakes, and then enjoy one of our beautifully balanced, whole-food recipes for your main sit-down meal. This gives you the perfect blend of absolute convenience and fresh culinary variety.
Can these recipes assist me with sustainable weight management?
Yes. Sustainable weight management relies on portion awareness, nutrient density, and satiety (feeling full). Because our recipes focus on high-protein and high-fiber ingredients, they keep you feeling satisfied for significantly longer, naturally curbing the urge to snack between meals. They offer a delicious, deprivation-free way to manage your nutritional boundaries long-term.