One-Pan Coconut Dal with Poached Eggs

25 mins
Serves 1
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Directions

  1. 1Heat the olive oil in a large frying pan over medium heat.
  2. 2Add the finely diced brown onion and roughly chopped garlic to the pan.
  3. 3Add a good pinch of salt and cook, stirring often, for 2-3 minutes to wilt the leaves.
  4. 4Add the tomato paste and red lentils, stirring them through and cooking for another 1 minute.
  5. 5Pour in the vegetable stock and cook, stirring often, for 20-25 minutes until the lentils are creamy and softened.
  6. 6Stir through 2/3 of the coconut milk and the baby spinach, cooking just to wilt the spinach.
  7. 7Adjust the seasoning to taste.
  8. 8Crack the 4 free-range eggs into the simmering dal.
  9. 9Cover the pan and cook on a low heat for 6-7 minutes to cook the eggs to your liking.
  10. 10Finish the dal with the remaining coconut milk and a large handful of picked coriander leaves, roughly chopped.
  11. 11Serve with Low GI wraps if desired.

Ingredients

  • 2 tbsp olive oil
  • 1 brown onion, finely diced
  • 3 clove garlic, roughly chopped
  • 1.5 cup red lentils
  • 2 tbsp tomato paste
  • 2 tbsp curry powder
  • 1.25 L vegetable stock
  • 200 ml coconut milk
  • 150 g baby spinach
  • 4 free range eggs
  • Large handful picked coriander leaves, roughly chopped
  • Low GI wraps
  • pinch salt

Equipment

large frying panwooden spoonlidmeasuring cupplatefork

Tips

  • Adjust seasoning to taste.
  • Cook eggs to your liking.
  • Serve with Low GI wraps if desired.
  • The recipe is packed with iron, protein, good fats & low GI.
  • It is an affordable, healthy & easy meal perfect for mornings, lunch or dinner.
  • Stir the lentils often while cooking for a creamy and softened texture.
  • Cook the dal on low heat after adding the eggs to prevent overcooking them.
  • Wilt the baby spinach by cooking it briefly before adding the eggs to maintain its freshness and nutrients.
  • Garnish with the remaining coconut milk and coriander just before serving to enhance flavor and presentation.
  • Ensure to cover the pan when poaching the eggs to steam them evenly and quickly.
  • Ensure to stir the onion and garlic often to prevent burning and ensure even cooking.
  • Add a good pinch of salt with the onion and garlic to help them wilt and bring out their flavors.
  • Stir the tomato paste and lentils through for about 1 minute after adding them to toast the spices and enhance their flavor.
  • Stir through 2/3 of the coconut milk before adding the eggs to ensure the base is creamy and flavorful.
  • Serve immediately to enjoy the dal warm with perfectly poached eggs.
  • The dal is perfect for meal prep, as it can be stored in the refrigerator for a few days.
  • Reheat gently on the stove or in the microwave, adding a splash of water or stock if needed to loosen the consistency.
  • The dal can be frozen for longer storage; thaw overnight in the refrigerator before reheating.
  • You can customize the spice level by adding more or less curry powder, or by incorporating chili flakes for a spicier kick.
  • Experiment with different greens like kale or Swiss chard instead of baby spinach for variety.
  • For a richer flavor, you can use chicken or beef stock instead of vegetable stock, if not keeping the dish vegetarian.
  • Serve with a side of rice or quinoa for a more substantial meal.
  • A dollop of yogurt or a squeeze of lime can add a refreshing tang to the finished dish.
  • Make sure the pan has a tight-fitting lid to properly poach the eggs.
  • Use fresh, good quality eggs for the best poaching results, as older eggs tend to spread more.
  • For easy cleanup, ensure the pan is non-stick or well-seasoned to prevent sticking of the lentils.
  • Ensure the heat is at a medium level when cooking the onion and garlic to avoid burning and achieve a golden color.
  • Don't overcrowd the pan when adding the eggs; if necessary, cook them in batches or use a larger pan.
  • The consistency of the dal can be adjusted by adding more stock or water if it becomes too thick during cooking.
  • Taste and adjust the seasoning throughout the cooking process, especially after adding the stock and coconut milk.
  • If the dal is too thick, add more stock or water until desired consistency is reached.
  • If the dal is too thin, simmer uncovered for a few more minutes to reduce.
  • To ensure evenly cooked eggs, create small wells in the dal before cracking in the eggs.
  • The dal can be made vegan by omitting the eggs and serving with tofu or tempeh.
  • Ensure the lentils are fully softened before adding the spinach and eggs for a creamy texture.
  • The freshness of the coriander is key to the final flavor, so add it at the very end.
  • If using dried herbs, rehydrate them slightly before adding for better flavor distribution.