Spicy egg dhal with chilli and garlic oil

High in fibre and iron, tuck into this spicy, moreish recipe on a chilly night.

Serves: 4

Time to make: 30 mins

Ingredients

Spice mix
1 red chilli, deseeded, finely sliced
2 cloves garlic
2 teaspoons oil
6 curry leaves, optional*

Dhal
1 onion, finely chopped
5cm-piece fresh ginger, finely chopped
2 tablespoons oil, plus spray oil
1 tablespoon curry powder
700g pumpkin or butternut squash, scrubbed and cut into 1cm cubes
1 ⅓ cups split red lentils
⅓ cup chopped fresh coriandercilantroX, to serve
4 eggs
4 wholemeal roti, to serve
4 tablespoons low-fat yoghurt, to serve

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Instructions

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To prepare spice mix, in a non-stick pan, place chilli and garlic with 2 teaspoons of the oil and curry leaves. Heat gently to allow the flavours to develop. Remove from heat and set aside.
To make the dhal, in a pan, heat remaining oil over medium. Cook onion and ginger until softened. Stir in curry powder. Cook for 1 minute.
Add pumpkin and toss to coat in spices. Cook for 3 minutes. Add lentils with 5-6 cups boiling water. Bring to the boil. Simmer for 20-25 minutes, adding coriander one minute before serving.
Meanwhile, spray a pan with oil and set over a medium-high heat. Crack in eggs, cook until done to your liking.
To serve, divide dhal among 4 plates. Top with egg, drizzle with spice mix and serve roti and a spoonful of yoghurt on the side.

Variations

*If you don’t have curry leaves, you can add cumin seeds.

Make it gluten free: Use gluten-free flat bread instead of roti and check curry powder is gluten free.

Nutrition Info (per serve)

Calories 572 cal

Kilojoules 2390 kJ

Protein 29 g

Total fat 19 g

Saturated fat 4 g

Carbohydrates 70 g

Sugar 12 g

Dietary fibre 15 g

Sodium 260 mg

Calcium 160 mg

Iron 8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.