Spring greens and coconut dahl recipe with coconut salsa


This seasonal dahl recipe is ideal for topping up on your daily veg intake. Best of all, it cooks together in one pan.

Our dahl recipe is perfect for batch cooking. It keeps in the fridge for up to five days, but freezes well too. It’s super handy if you want to get ahead and stock up on healthy, comforting meals.

And, it’s teeming with veggies so is ideal if you’re looking to cut back on meat and enjoy some nutritious meals. Research shows that eating more plants can be beneficial for alleviating menopausal symptoms. One recent study reports that eating more plants can help to reduce symptoms including hot flushes.

Plus, lentils are great for keeping our healthy eating plans on track. Not only are they high in prebiotic fibre (perfect for supporting good gut bugs), they’re also a great source of protein. What’s more, lentils also contain a good number of protective plant polyphenols. These help to contribute to the antioxidant, anti-inflammatory and anti-bacterial effect lentils can have on our bodies.

The coconut salsa makes enough topping for eight portions of dahl. Divide the amounts as necessary if you’re not eating the dahl in one go as it tastes best fresh.

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    For the dahl

    • 2 white onions, chopped
    • 2 tbsp olive oil
    • 4 cloves garlic, crushed
    • 1-3 fresh red chillies, seeds removed and finely chopped (depending on preference)
    • 2-inch ginger, peeled and finely chopped
    • 1 tsp cumin powder
    • 1 tsp black mustard seeds
    • 1 tsp garam masala
    • 1 tsp turmeric
    • 2 tbsp tomato paste
    • 400g split red lentils
    • 1 tin coconut milk (400ml)
    • 1 litre veg stock
    • 400g spring greens, woody stalks removed and finely sliced
    • 2 limes, juice and zest
    • Handful coriander, chopped

    For the coconut salsa

    • 40g toasted coconut flakes
    • 2 tbsp honey or agave syrup
    • 1 lime, juice
    • 2 red chillies, seeds removed and finely chopped


    1. In a large heavy-based pan, sauté the onions and oil on a medium heat for ten minutes. Stir occasionally until the onions are soft and translucent.
    2. Add the garlic, chilli and ginger, then sauté for a further five minutes. Add the spices and tomato paste, then fry for a further minute.
    3. Place the lentils, coconut milk and stock in the same pan and turn the heat up to high until it begins to boil. Turn down to a low heat and simmer for 15 minutes, stirring occasionally.
    4. Meanwhile, make the coconut salsa by combining the salsa ingredients in a small bowl and setting aside. This is best served fresh and will last for two days in the fridge.
    5. Add the spring greens, lime juice and zest to the dahl and cook for further six minutes until wilted. Finally, season the dahl well with salt and pepper. Serve with a spoonful of the coconut salsa and some fresh coriander.