Tomato Daal with Chicken

WLS friendly recipes


Clocking in at about an hour this WLS friendly recipe is full of flavour and really satisfying. If you’re into meal prepping, you can batch-cook this and freeze the extra, ready for the next time.


Here’s what you’ll need:

  • 500 grams yellow split peas
  • 1 1/2 tablespoon coconut oil
  • 1 teaspoon cumin seeds
  • 1 fresh bay leaf, or two dried
  • 4 cloves garlic, finely chopped
  • 2 red chillies, diced - remove the seeds if you don't like it hot
  • 5 cm ginger diced
  • 1/2 teaspoon ground turmeric
  • 1 tablespoon garam masala
  • 5 large tomatoes roughly chopped
  • 200-250ml chicken stock
  • 2 x 260 grams skinless chicken breasts, sliced into 1cm strips
  • Salt and pepper
  • Bunch of coriander, leaves only, roughly chopped



Tip the split peas into a large bowl and cover with warm water from the tap, then leave to soak for at least 20 minutes.

Melt 1 tablespoon of the coconut oil in a large saucepan over a medium to high heat. Add the cumin seeds and bay leaf and fry for 30 seconds, then add the onion and stir-fry for 2-3 minutes or until just starting to soften and brown.

Drop in the garlic, chillies and ginger and stir-fry for 1 minute.

Sprinkle in the turmeric and the garam masala and stir constantly for 30 seconds. Chuck in the tomatoes and chicken stock, then bring to the boil.

Drain and rinse the soaked split peas and add them to the pan. Simmer for about 40 minutes, stirring regularly, and adding a little extra water if necessary, by which time the split peas should be completely cooked and starting to fall apart.

When the daal is nearly ready, melt the remaining coconut oil in a frying pan and add the chicken, seasoning it generously with salt and pepper. Fry for about 3 minutes or until the chicken is cooked through. Check by slicing into one of the larger pieces to make sure the meat is white all the way through, with now raw pink bits left.

Stir the coriander through the cooked daal, top with the chicken and serve.


Did you make this WLS-friendly recipe? 

Tag @mynewtum on Facebook or Instagram so we can see!


Recipe credit and thanks to:

Joe Wicks, The Body Coach, from his book Lean in 15.



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