Dhal de lentilles corail
Le dhal de lentilles corail est un joyau de la cuisine indienne, alliant saveurs et bienfaits nutritionnels. Le dhal, un plat traditionnellement préparé avec des légumineuses, se distingue par sa richesse en protéines végétales, en fibres et en éléments nutritifs essentiels. Il offre une combinaison équilibrée de protéines et de glucides complexes, idéale pour maintenir un niveau d’énergie stable. De plus, les épices utilisées, telles que le curcuma, le cumin et le gingembre, ajoutent des bienfaits anti-inflammatoires et digestifs, ce qui en fait un plat sain et réconfortant, surtout en hiver !
Bienfaits des lentilles corail
Les lentilles corail, ingrédient vedette de cette recette, sont particulièrement bénéfiques pour la santé. Leur teinte éclatante est le signe d’une forte teneur en bêta-carotène, un antioxydant précieux pour la santé des yeux et de la peau. En plus d’être une source de protéines végétales de qualité, elles regorgent également de fibres, favorisant une digestion saine et le contrôle du poids. Leur profil nutritionnel comprend également des vitamines B, du fer et des minéraux, soutenant ainsi la vitalité générale.
Conseils pour bien réussir son Dhal
Voici les clés pour bien réussir votre recette de dhal aux lentilles corail.
Bien rincer les lentilles
Il n’est pas nécessaire de faire tremper les lentilles corail, en revanche, assurez-vous de bien les rincer avant la cuisson. Ceci permet d’enlever toutes les impuretés et d’avoir un dhal sain, digeste et crémeux.
Adapter les épices
N’hésitez pas à expérimenter avec les épices selon vos préférences.
Cuisson lente
Une cuisson lente permet aux saveurs de se développer pleinement, offrant ainsi une expérience gustative riche.
Alternatives gourmandes
Pour une version plus consistante, ajoutez des légumes comme des épinards, du kale ou des blettes en fin de cuisson. Vous pouvez également incorporer des carottes ou encore du poivron.
Idées d'accompagnements
Servez ce dhal de lentilles corail sur un lit de riz basmati pour une expérience indienne authentique. Ajoutez une touche de fraîcheur avec du yaourt nature et une poignée de coriandre fraîche hachée.
Des naans ou du pain chapati complètent également parfaitement ce plat.
En somme, cette recette de dhal de lentilles corail est à la fois gourmande et hyper nutritive. C’est une explosion de saveurs qui offre à la fois des protéines végétales, du fer, des fibres et des antioxydants. Ne manquez pas d’essayer cette recette et de m’en dire des nouvelles en commentaires ou sur Instagram à @healthy_lemonlife.
Recette
Dhal de lentilles corail
Equipment
- 1 casserole
Ingrédients
- Riz basmati ou pain naan ou accompagnement au choix
- 100 g de lentilles corail crues
- 200 ml de tomates concassées en boite
- 150 ml de lait de coco
- 350 ml de bouillon de légumes
- 2 poignées d'épinards frais ou kale ou blettes
- 1 oignon rouge
- 2 gousses d'ail
- 1 c. à s. de curry en poudre
- 1 c. à s. de concentré de tomates
- 1 c. à c. de curcuma en poudre
- 1 cm de gingembre frais
- 1/2 petit citron vert
- 1 poignée de coriandre ou persil frais
Instructions
- Rincez abondamment les lentilles corail jusqu'à ce que l'eau soit claire. Il n'est pas nécessaire de les faire tremper au préalable.
- Faites cuire votre riz selon les indications.
- Émincez l'ail, l'oignon et le gingembre.
- Dans une casserole avec 1 c. à s. d'huile d'olive ou d'huile de coco, faites revenir l'oignon pendant 2-3 minutes.
- Ajoutez ensuite l'ail, le gingembre, les épices puis faites sauter quelques minutes de plus.
- Versez le concentré de tomates et les tomates concassées, et remuez encore quelques minutes.
- Versez les lentilles corail, 300 ml de bouillon, le lait de coco, et laissez mijoter à feu moyen et à couvert pendant environ 10 minutes. Si besoin, rajouter un peu de bouillon.
- Une fois les lentilles cuites, incorporez les épinards frais et mélangez 1 ou 2 minutes.
- Servez avec du riz ou du pain, et saupoudrez le Dahl de citron vert et de coriandre fraîche hachée. Un régal à savourer !
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