One-Pan Coconut Dal with Poached Eggs

One-Pan Coconut Dal with Poached Eggs is a delightful and hearty dish that combines the creamy textures of coconut milk with the savory flavors of red lentils, curry powder, and a medley of spices. This dish is not only visually appealing with its vibrant colors, but it also promises a comforting and satisfying meal. Perfect for a weeknight dinner, it is an excellent option for those looking to enjoy a nutritious and flavorful meal. The poached eggs add an extra layer of richness, making this dal both protein-packed and nourishing. Additionally, the dish is versatile enough to be served with various side options such as Low GI wraps or flatbreads, making it a wholesome and balanced meal.

One-Pan Coconut Dal with Poached Eggs Ingredients

▪️ 2 tbsp olive oil
▪️ 1 brown onion, finely diced
▪️ 3 cloves garlic, roughly chopped
▪️ 1 ½ cups red lentils
▪️ 2 tbsp tomato paste
▪️ 2 tbsp curry powder
▪️ 1.25L vegetable stock
▪️ 200ml coconut milk
▪️ 150g baby spinach
▪️ 4 free range eggs
▪️ Large handful picked coriander leaves, roughly chopped
▪️ Low GI wraps, to serve

How to make One-Pan Coconut Dal with Poached Eggs

Step 1: Heat the remaining oil in a large frying pan over medium heat.

Step 2: Add the onion, garlic, and a good pinch of salt. Cook, stirring often, for 2-3 minutes to wilt the onion, then add the tomato paste and lentils. Stir them through and cook for another minute.

Step 3: Add the vegetable stock and cook, stirring often, for 20-25 minutes until the lentils are creamy and softened.

Step 4: Stir through 2/3 of the coconut milk and baby spinach, cooking until just wilted. Adjust the seasoning to taste, then crack the 4 eggs into the simmering dal.

Step 5: Cover and cook on low heat for 6-7 minutes to poach the eggs to your liking.

Step 6: Finish the dal with the remaining coconut milk and coriander, and serve with flatbreads or Low GI wraps if desired.

Overview of One-Pan Coconut Dal with Poached Eggs

Category	Details
Preparation Time	10 minutes
Cooking Time	30 minutes
Servings	4 servings
Nutritional Information	Protein: 18g, Carbohydrates: 35g, Fats: 15g
Energy	1200 kJ (286 cal)
Main Ingredients	Red lentils, coconut milk, baby spinach, free range eggs
Cooking Method	Sautéing, Simmering, Poaching
Meal Categories	Dinner, Comfort Food, Family Meals
Key Flavors	Savory, Creamy, Aromatic
Texture	Creamy, Soft
Dietary Information	Vegetarian, Gluten-free options
Allergen Information	Contains eggs (coconut milk may need to be checked for specific allergens)
Storage Tips	Store leftovers in an airtight container in the refrigerator for up to 3 days.
Serving Suggestions	Garnish with additional coriander, and serve with Low GI wraps or flatbreads.

Fun Facts about One-Pan Coconut Dal with Poached Eggs

▪️ Dal is a term used in Indian cuisine to refer to dried, split pulses (lentils, peas, and beans) or the dishes made from them.
▪️ Red lentils cook faster than other legumes, making them ideal for quick meals.
▪️ Coconut milk not only adds creaminess but also a subtle sweetness that balances the spices.
▪️ Poaching the eggs directly in the dal allows them to absorb some of the flavors, enhancing their taste.