Easy, 1 pot Pumpkin and lamb red lentil Dahl

Long before I knew (or cared to know) about gut healing or the significance of the gut microbiome I was clear I couldn’t tolerate legumes. I basically erased them all from my diet. I’ve barely touched them for over 20 years despite knowing many legumes are a permitted food on GAPS and SCD gut healing diets.

I know now though that whipping out these foods long term is not the best approach for optimum gut health. Why? Because our gut bugs need them. The fibre in lentils act as a prebiotic (food for the bacteria living in your gut), that help to improve and maintain a healthy and diverse gut flora. Without these foods certain bacteria starve and die off.

I’ve learnt that introducing small amounts of lentils or beans can build tolerance. Kind of like introducing sauerkraut or fermented foods for the first time. You can eat a spoon full daily or enjoy a small portion every week to manage symptoms. It may be necessary to work with a supportive health practitioner who specialises in IBS, FODMAPS and SIBO if you are similarly struggling with eating high fibre foods. 

Fear of stomach pain or other noisier (or smellier) digestive concerns aside, by not reintroducing them to my home cooking repertoire, I’m limiting the prebiotic potential in my family’s microbiome. My children are young and robust and I should be catering to their gut bacterial diversity by feeding them more, not less of these foods.

This pumpkin and lamb red lentil dahl was a gentle (and yummy) way to navigate reintroducing the little red lentil to my sensitive gut and to my family who had NEVER been served lentils before!

I expected groans and moans from an unhappy family but instead my son said, ‘I really like this mum’, my daughter asked for more and I was surprised how well I tolerated them – 2 days in a row!

That was that and I haven’t looked back. I’ve served pumpkin and lamb red lentil dahl several times since then – I didn’t alter a single thing from the first recipe idea I jotted in my notebook.

Mid-week pumpkin and lamb red lentil dahl is a simple, nutritious and hearty meal that tastes delicious! I plonk a lot of homemade yoghurt on top to make sure we’re nurturing our gut bugs with probiotics as well as the food they love to eat.

Ingredients:

• 3 teaspoons of cumin seeds
• 2 teaspoons of black mustard seeds
• 1 teaspoon ground cinnamon
• 1 tablespoon garam masala
• 1 tablespoon of freshly grated turmeric
• 2 tablespoons of freshly grated ginger
• 1 large onion – chopped
• 2 tablespoons of ghee or coconut oil
• 2-4 garlic cloves – crushed
• ½ – 1 teaspoon of ground chili powder
• 500 grams of diced organic lamb
• 2 large carrots – chopped
• ¼ Jap pumpkin – peeled and chopped
• 1 can of chopped tomatoes (or 4 large fresh tomatoes chopped)
• 1 cup homemade bone broth or water
• ¾ cup red lentils
• 1 teaspoon salt
• Coriander leaves – chopped to garnish
• Homemade yoghurt or coconut yoghurt to serve

Method:

1. Heat a heavy based large saucepan on your stovetop and gently dry roast the cumin and mustard seeds until they release their aromas. Turn them with a wooden spoon while cooking to ensure they don’t burn and become bitter tasting.
2. Remove the seeds from the heat, smash in a mortar and pestle and then set aside.
3. Return the pot to the stove-top, add 1 tablespoon of the ghee and brown the diced lamb. Remove the browned lamb from the pot and set aside on a plate.
4. Add the remaining ghee and saute the onions.
5. Add the crushed garlic, grated ginger and turmeric and cook for another minute.
6. Add all the remaining ingredients, including the lamb to the pot and bring to a gentle simmer.
7. Pop the lid on and cook on low for 45 minutes, stirring every now and then to avoid the dahl sticking to the base of your pot.
8. The pumpkin and lamb red lentil dahl is ready when the carrots are soft.
9. The pumpkin will fall apart and combine with the lentils.
10. Garnish with freshly chopped coriander and serve with homemade yoghurt or coconut yoghurt.

Easy, 1 pot Pumpkin and lamb red lentil Dahl

 

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A GUT FEELING: Barb A Gut Feeling

Ingredients

• 3 teaspoons of cumin seeds
• 2 teaspoons of black mustard seeds
• 1 teaspoon ground cinnamon
• 1 tablespoon garam masala
• 1 tablespoon of freshly grated turmeric
• 2 tablespoons of freshly grated ginger
• 1 large onion – chopped
• 2 tablespoons of ghee or coconut oil
• 2-4 garlic cloves – crushed
• ½ - 1 teaspoon of ground chili powder
• 500 grams of diced organic lamb
• 2 large carrots – chopped
• ¼ Jap pumpkin – peeled and chopped
• 1 can of chopped tomatoes (or 4 large fresh tomatoes chopped)
• 1 cup homemade bone broth or water
• ¾ cup red lentils
• 1 teaspoon salt
• Coriander leaves – chopped to garnish
• Homemade yoghurt or coconut yoghurt to serve

Method

1. Heat a heavy based large saucepan on your stovetop and gently dry roast the cumin and mustard seeds until they release their aromas. Turn them with a wooden spoon while cooking to ensure they don’t burn and become bitter tasting.
2. Remove the seeds from the heat, smash in a mortar and pestle and then set aside.
3. Return the pot to the stove-top, add 1 tablespoon of the ghee and brown the diced lamb. Remove the browned lamb from the pot and set aside on a plate.
4. Add the remaining ghee and saute the onions.
5. Add the crushed garlic, grated ginger and turmeric and cook for another minute.
6. Add all the remaining ingredients, including the lamb to the pot and bring to a gentle simmer.
7. Pop the lid on and cook on low for 45 minutes, stirring every now and then to avoid the dahl sticking to the base of your pot.
8. The pumpkin and lamb red lentil dahl is ready when the carrots are soft.
9. The pumpkin will fall apart and combine with the lentils.
10. Garnish with freshly chopped coriander and serve with homemade yoghurt or coconut yoghurt.

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