• ½ Pack (250g) Red Lentils
  • 3 (9g) Garlic Cloves
  • 1 Small Sized (60g) Onion
  • ½ Tins (200g) Chopped Tomatoes
  • 2 Teaspoons (6g) Curry Powder
  • 1 Teaspoons (3g) Chilli Powder
  • 1 Mug (300g) Dried Rice

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.


  1. Add lentils to a medium pan, half fill with water and bring to boil.
  2. Peel the onion and garlic and chop them. Add to the pan along with tomatoes, chilli powder and curry powder.
  3. Simmer for 20-30 minutes until the dahl thickens.
  4. Meanwhile cook rice as per the instructions on the packet.
  5. Serve dahl with rice.

Time Saver Tips

Can be cooked in advance and reheated.

Tips for Kids

It doesn't matter if your kids don't like spicy food – you can use smaller amounts of curry and chilli powder to suit their tastes.

Nutritional Information

Based on a single serving of 470g (% of an adult's reference intake)


508 kcals ( 25 %)

2,134 kJ ( 25 %)


0.5 g ( 3 %)


103.4 g ( %)


3.8 g ( 4 %)


0.2 g ( 3 %)

Detailed nutritional information

Per 100g Per 470g serving
Energy Kcals 108 508
Energy Kj 454 2,134
Protein 4.7 g 22.1 g
Total Fat g g
Saturated Fat 0.1 g 0.5 g
Carbohydrates 22 g 103.4 g
Total Sugars 0.8 g 3.8 g
NSP Fibre 1.1 g 5.2 g
Sodium 13 mg 61 mg
Salt 0.0 g 0.2 g

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.

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