Spicy dahl, crispy fried egg and crunchy veg

Lentils are the future. We could feed so many more people with beans and pulses than if the same land were used for livestock.

Trouble is they have a hippy reputation, which is a shame because they’re so tasty and versatile and so inexpensive, not to mention healthy-as!

This dahl is beautifully spicy and flavourful, the veg is crunchy for a contrast and the soft egg brings it all together. I have an addiction to sriracha sauce at the mo so I added that too!

Prep time: 5 mins
Cook time: 15-20 mins
Servings: 1
Servings: 1


  • olive oil
  • half a white onion, chopped*
  • 1 garlic clove, finely chopped*
  • 1 large red chilli, finely chopped*
  • 1 thumbnail size piece of ginger, grated*
  • 100g of dried red lentils
  • 400-500ml of veg stock or just water
  • large squeeze of tomato purée
  • sea salt
  • 1 free range organic egg
  • a few mange tout
  • 2-3 leaves of pak choi or a couple of stems of tenderstem broccoli
  • fresh coriander
  • Sriracha sauce – optional
  • * I used frozen chopped


Gently fry the onion, garlic, chilli and ginger until the onion is translucent then add the lentils and stir to coat them in the spicy mix.

Add ⅓ of the water, some sea salt and the tomato purée and stir to combine.

When the water has been absorbed add the next ⅓ of water and let that cook in before adding the final third.

Mean time fry the egg and vegetables.

Serve together in a nice bowl and sprinkle with fresh coriander and a bit of sriracha sauce

Nutrition Info


Lentils are rich in iron, folate and B vitamins. Folate is critical for brain and nervous system health and particularly so for developing embryos. B vits are key players in energy production and iron helps transport oxygen around the body.

They also provide protein and fibre and help to stabilise blood sugar. Lentils, like beans, are also a fantastic source of the little-discussed mineral, Molybdenum. Molybdenum plays an important role in nervous signalling and brain function, and in these days of high stress and of poor foods that degenerate the brain it’s vital to give the pathways a big helping hand.

Find your new natural

Make the easy switch to being vegetarian with our weekly Nutrition for Everyone plan.

You could feed a thousand people with lentil soup for the cost of half a dozen filets of steak.

George Harrison

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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