Panzanella - 50p a portion
Beetroot & Feta Tart - 24p a portion

Tomato dhal and rice, quick, very cheap, and easy – what’s not to like? This is a recipe I learned while working on the site

I like the Dahl just on its own, but it would go well with a crisp green salad, or a few cooked veggies. I cook this again and again, it goes great with other curry dishes as a side dish too.

Tomato Dahl & Rice

  • 125g dry weight red lentils 500g/£1, 25p
  • 75g chopped onion approx 3 medium onions Asda Smartprice 2kg/98p, 4p
  • half a 400g tin tomatoes, 11p
  • 20ml veg oil, Asda 1litre/£1.25, 2.5p
  • 1 heaped tspn garlic, or a clove, fine chopped 1 bulb/25p, 8 cloves to a bulb? 3p
  • 1 heaped tsp garam masala, Asda Rajah brand 100g/72p 4p
  • salt and pepper to taste
  • 100g rice, 1kg/40p,  4p
  1.  Fry onion in oil and add spices. When turning golden, stir in lentils and tomatoes, chopped up and their juice, so oil coats the grains, then add a cup of water at a time, waiting til it looks absorbed.
  2. Add enough water to make a consistency like thick soup, and all the lentils fully dissolved. A taste test will show you, if it’s still ‘powdery’ add more liquid and keep boiling!
  3. While the dahl is cooking, put the rice in a pan with lots of boiling, salted water. Simmer for a few minutes until just cooked. Drain well in a sieve.

This dish freezes well and reheats perfectly in the microwave.

per serving – calories 510, protein 21, fat 10.6, carb 83g

This features in Meal Plan 2, a complete 7 day plan for 2 adults. Contains 3 meals a day, plus snacks , all recipes and a shopping list

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Panzanella - 50p a portion
Beetroot & Feta Tart - 24p a portion