Lentils are one of those foods we keep forever in the kitchen cupboard and end up throwing out three years later when the sell by date is well and truly past. For whatever reason the super-food lentil is given a really bad rap and very few people actually know how to prepare them don't realise just how fantastically nutritious they are.

There are twelve types of lentil but in England we tend to see only the red, brown and green. They all have their own qualities and are nutritionally rich in iron and are a great way to eat protein if you are a vegetarian. If you mix lentils with rice you can create a 'complete protein' which has all the right amino acids for the body to absorb in a meal. India produces half the Worlds lentils, this explains why a Tarka dal in the local curry house is so delicious and a firm favourite.

Here is a really quick and delicious recipe to make the most of the lentils you have stocked up in the cupboard.

Tomato and Coconut Dal

Serves 4-6

Ingredients
250g ( half a bag ) red lentils
Two tins of chopped tomatoes
1 cup of Vegetable stock
1 medium onion
1 red chilli
3 cloves of garlic
Tin of coconut milk
Mixed curry power
Fresh coriander

Clean and pre-soak the lentils for 45 minutes or so.

Fine chop the garlic, onion and chilli and fry in a deep frying pan with a drop of oil until brown. Add the curry powder. Stir thoroughly. Add a pint of vegetable stock and the tomatoes. Add the lentils and stir slowly until they are all covered with the liquid. Simmer for 20 min's.

Here's the secret of the dish.

Take out a third of the mixture and blend until smooth .
Then re-add to the pan.
Stir in the coconut.
Leave for five minutes to simmer then serve with brown basmati rice.

Garnish with fresh coriander.

Bon appetite!