When youre travelling in Nepal you get T shirts that state proudly Dal Bhat 24 hour power. Its true. This dish is an exceptional powerhouse of energy and nutrition. Its also delicious, easy to make, cheap and you can freeze it.

Dal (which are the lentils) and bhat (which is the rice) is something many Nepalese eat twice a day. Every day. In terms of nutrition, lentils provide niacin, potassium, magnesium, calcium, zinc, vitamin K and are rich in dietary fibre, protein, folate and iron. Evidence suggests that eating plenty of nutrient-dense foods like lentils may reduce the risk of a variety of serious medical issues.

While in Nepal much of the bhat is now white rice, I always use brown. Brown rice has not been stripped of its nutrients to the same extent. Brown rice is rich in selenium which is vital for fighting cancer, heart problems and arthritis. Its full of fibre which doesnt just mean that its easier for you to go to the loo, it means that it moves slower through you digestive tract, releasing nutrients far lower down where they are supposed to be released. Its also high in manganese which helps us cope with dietary fats. Brown rice stabilizes blood sugar levels and helps you feel fuller for longer. Its also rich in anti-oxidants.

Which is just a glimpse of the benefits!

To make your Dal Bhat cook your rice as per the instructions but add 10ml of butter. Once cooked put it to one side.

You can use green or brown lentils. Red lentils tend to go to mush although theyre still very tasty. Be sure to wash your lentils and soak them for ten minutes prior to cooking. Once youre ready to cook them add all the spices and bring to the boil then reduce the heat and simmer until cooked. It takes around 30 minutes.

While the rice and lentils are cooking fry the onions, chillies and ginger. Once cooked add the cooked lentils to these. Serve either with the rice separate or mix. In order to make the soup I mix immediately.

Ingredients

(serves four)
2 cups lentil (green or brown)
6 cups of water (less if you want a thicker consistency)
1 teaspoon turmeric
tsp cumin
tsp coriander
tsp cayenne

75ml butter or ghee
2 large onions finely diced
1 teaspoon dried red chillies (which makes it pretty spicy, use less as you fancy)
20 ml fresh ginger paste
3 teaspoons crushed garlic
salt to taste