LENTIL AND CHICKPEA DHAL RECIPE
This lentil and chickpea Dhal recipe is taken from our NEW ‘Sleep Well - Recipes for Restful Nights’ Recipe Plan (scroll down to find out more). Served with brown rice, this is a nutritious and comforting evening meal. Lentils are rich in tryptophan, an amino acid that plays a role in the production of serotonin and melatonin, two hormones that regulate sleep. Whilst the brown rice is a complex carbohydrate, providing a steady release of glucose, promote serotonin and melatonin production, and stabilise blood sugar levels, all of which contribute to a more restful night's sleep.
Recipe
Servings: 4 | Time to create: 30 - 40 minutes
Ingredients
1 red onion, finely diced
2 cloves of garlic, peeled and finely diced
1 thumb size piece of ginger, peeled and finely diced
1 tin (400g) of green lentils (drained)
1 tin (400g) of chickpeas (drained)
1 tin (400g) coconut milk
4 plum tomatoes, cut into eighths
4 frozen cubes of spinach
1 tbsp tomato puree
1 tbsp olive oil
1 tsp cumin
1 tsp curry powder
1 tsp paprika
1 tsp chilli powder
Serving suggestion: Brown rice and fresh coriander
Method
Heat the olive oil in a large pan and add the onion, garlic and ginger. Once the onion has soften (approx. 8 minutes), add the spices and cook for a further 3 minutes.
Add the lentils and chickpeas and continue to stir for 5 minutes before adding the coconut milk, tomato puree and tomatoes. Bring to the boil, before reducing to a simmer and cooking for 30 minutes. Stir regularly to ensure the dhal does not stick to the dish.
Add the frozen spinach 5 minutes before you wish to serve. Stir until the spinach has thawed and is mixed into the dish.
Serve with brown rice and a sprinkle of fresh coriander.
Top tip: When choosing a meal to help promote sleep, choose dishes that are light and easy to digest.
Sleep Well - Recipes for Restful Nights
Access 4 more delicious recipes to help promote sleep with our new 5 day recipe plan including a bedtime snack, a soothing beverage, a healthy dessert, and a breakfast recipe to help promote alertness after a good sleep.
The plan also shares the importance of sleep for wellbeing, why your diet might be keeping you up at night, sleep inducing ingredients, and practical nutrition-based sleep strategies.
