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Vegan Spicy Dahl Jacket Potato Filling (Dairy and Gluten Free Recipe)
- 1 tbsp sunflower oil
- 1/2 tsp cumin
- 1/2 tsp mustard powder
- 1/2 tsp turmeric
- 1 onion, finely sliced
- 2 cloves garlic, finely sliced
- 1 red chilli, deseeded and finely sliced
- 85g (3oz) red lentils
- 1 tomato, finely chopped
- 400ml (1 1/2 cups) vegetable stock or water
- 1 can haricot beans, drained
- 2 large potatoes, 225g-280g (8-10oz) each
- Cook the potatoes at 200C/400F/Gas 6 for approximately 1 hour. Cooking time will depend on the size of the potatoes. If they are not thoroughly cooked return them to the oven and check again in ten minutes until soft.
- Once the potatoes have been cooking for 45 minutes begin to prepare the dahl. Heat the oil in a medium sized pan and gently fry the mustard, cumin and turmeric with the garlic, onion and chilli
- Add the lentils, tomato and stock, cover and simmer gently for 10 minutes or until the lentils are soft.
- Add the haricot beans to the pan, replace the lid and cook for a further five minutes or until the beans are cooked through. Season to taste.
- Cut open the jacket potatoes and place them on plates. Spoon the dahl over the potatoes and serve straight away.
Health and Nutrition
Potatoes are an excellent source of vitamin C. One large boiled potato contains approximately 37% of the daily recommended intake of vitamin C and one large baked potato contains as much as 48%. Vitamin C is a valuable antioxidant that has many disease and anti-aging properties. Regularly consuming foods that are rich in vitamin C has been shown to reduce the risks of developing cancer and to improve the skin and hair.
Baked potatoes are a low fat food and if the skin is also eaten are rich sources of iodine. Potatoes also contain god levels of vitamin B6, potassium, magnesium, zinc, calcium and soluble and insoluble fibre.
Lentils contain high levels of fibre which is thought to help reduce blood cholesterol and therefore reduce the risk of heart disease and strokes. Lentils are also a good source of folate and magnesium which are both believed to be beneficial to the health of our hearts.
The insoluble fibre found in lentils helps to prevent constipation, while the soluble fibre slows down the digestion and helps to stabilise blood sugar levels. This increases the slow burning steady energy that is available to the body. Lentils contain virtually no fat and are a low calorie food.
Turmeric is a popular cooking spice that also has a range of medicinal uses and health benefits. Turmeric has good anti-inflammatory properties so may be useful in lessening the symptoms of arthritis. It also has antiseptic and antibacterial properties.
The active ingredient in turmeric is called curcumin. This targets dangerous free radicals and reduces the damage that they are able to do in the body. Turmeric is believed to be useful in reducing bad cholesterol and preventing the build-up of plaque in the arteries.
A study by the University of Tasmania suggested that the regular consumption of chillies can help to control insulin levels. The substance that gives chillies their heat is called capsaicin and is well known to have anti- inflammatory properties that may be helpful in easing the symptoms of arthritis.
An average sized chilli pepper contains more vitamin C than an orange so they are a good source of this valuable vitamin. Chillies also contain vitamin A, potassium, manganese, iron and magnesium.
© 2014 Claire