High-protein sunshine immunity dal

Reviewed bySanjana Bhatt

lentil and chickpea daal on a table in a bowl with ingredients around it

A comforting, protein-packed (55g!) dal with vibrant spices – quick, filling and full of flavour brought to you by Soph's Plant Kitchen

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Healthy Diet

Ingredients

250g H&B Soy Protein Chunks
1 small white onion, diced
3 carrots
1 finger-sized piece of ginger, minced or finely chopped
6 garlic cloves, minced or finely chopped
1 medium tomato, diced
1 tbsp H&B Tomato Puree
200g H&B Whole Lentils
900ml veg stock
5 tbsp H&B Pumpkin & Sunflower Seed Mix
1 tsp Olive Oil
1/4 tsp cayenne pepper
Salt
3 tbsp H&B Nutritional Yeast Flakes
Tamari
Squeeze of fresh lemon juice

For the spices

3 tsp cumin
3 tsp coriander
1 tsp turmeric
2 bay leaves
1/4 tsp cinnamon
1 tsp mild chilli powder
1/2 tbsp mild curry powder
Pinch of black pepper
1/2 tsp salt

To serve (optional)

Roasted carrots
Cashew cream or soy cream
Roasted chilli seeds
Fresh coriander

This hearty dal is packed with plant-based protein, vibrant spices and soy chunks. Red lentils and aromatic seasonings create a warming, flavourful dish, while roasted carrots, chilli seeds and cashew cream add depth. Serve with fresh coriander and your favourite bread for a comforting, satisfying meal for any day of the week.

Sophie Waplington (sophsplantkitchen) says: “I’m using H&B’s soy chunks to boost the protein in this dish. With over 50% protein, these are an excellent addition to any wholefood plant-based meal like this one, which is veggie-packed and full of lentils. For extra crunch, flavour and protein, I love toasting seeds with chili, olive oil and salt to top it all off.”

H&B nutritionist Sanjannah Batt says: “This plant-based dal packs 55g of protein per serving. Soy chunks provide phytoestrogens for hormonal support and magnesium for bone health, while tangy tomatoes and lemon add flavour as well as vitamin C. The blend of seasonings offers antioxidants and anti-inflammatory benefits, supporting immune and gut health. Perfect for batch cooking.”

Nutritional information

Per	Serving (300g)
Energy (kcal)	593 kcal
Fat	11g
of which saturates	2.2g
Carbohydrates	57g
of which sugars	10g
Fibre	23g
Protein	55g
Salt	1.4g

Step 1

Preheat your oven to 200c and boil your kettle. Chop one of the carrots into slanted coins, and add to a baking tray, with olive oil and salt. Add the seeds to another tray, with the cayenne pepper, 1 tsp olive oil and a pinch of salt. Roast the carrots for 15-18 mins, or until golden at the edges. Roast the seeds for eight to 10 minutes, leaving for another few minutes if they’re not golden after that.

Step 2

Add your soy chunks to a large bowl and pour over boiling water, set to one side.

Step 3

Chop the garlic, onion, ginger, tomato and other carrots (no need to peel if organic). Measure your stock and spices. Rinse the red lentils and pop to one side.

Step 4

In a large sauté or enamel cast iron pan, for which you have a lid, add plenty of extra virgin olive oil, heat until shimmering, then add the onion and carrot with a large pinch of sea salt. Sauté for eight minutes, then add the ginger, garlic and spices. Fry for two to four minutes more then add the tomato puree, then fry for another two minutes then add the fresh tomato with another small pinch of salt.

Step 5

Add the lentils, soy chunks (drain them first) and stock, stir everything together then bring to the boil, reduce to a simmer and cover with a lid with about a one inch opening so steam can escape. Leave for 15-18 minutes, stirring every now and then. If the dal is looking dry, add more water.

Step 6

When the lentils are cooked (taste to test), add the nutritional yeast and tamari - one dash at a time. Season with the tamari to your liking. The level of salt you need will depend on the sodium content of your stock.