Lentil, pumpkin and spinach dhal

This dhal is comfort food at its best. Red lentils, pumpkin, and baby spinach with aromatic spices make for a warming low-calorie vegetarian meal that everyone loves.

Serves: 4

Time to make: 40 mins

Hands-on time: 15 mins

Ingredients

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1 tablespoon olive oil
1 large onion, finely chopped
2 cloves garlic, crushed
2 teaspoons finely grated fresh ginger
1 small red chilli, seeded, finely chopped
2 teaspoons brown mustard seeds
½ teaspoon ground turmeric
3 vine-ripened tomatoes, diced
300g peeled pumpkin, diced
¾ cup (150g) red lentils, rinsed, drained
2 cups water
120g baby spinach
cracked black pepper
½ cup low-fat plain yoghurt, to serve
2 naan breads, warmed, halved, to serve

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Instructions

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1 Heat olive oil in a large saucepan over medium heat. Gently fry onion for 5 minutes, or until softened. Add the garlic, ginger, chilli, mustard seeds and turmeric; cook, stirring, for 1 minute or until fragrant.

2 Add tomatoes to the pan and cook, stirring, for 1 minute. Add the pumpkin, lentils and water and bring to the boil. Reduce heat to low and simmer for 15–20 minutes, or until the lentils are tender and thick. Add the baby spinach and cook, stirring, for 2 minutes, or until wilted. Season with pepper.

3 Serve the dhal with yoghurt and warmed naan bread.

Variations

Make it gluten free: Use gluten-free bread or pappadams and check ground turmeric is gluten free.

Nutrition Info (per serve)

Calories 341 cal

Kilojoules 1430 kJ

Protein 17 g

Total fat 7 g

Saturated fat 1 g

Carbohydrates 50 g

Sugar 11 g

Dietary fibre 9 g

Sodium 70 mg

Calcium 160 mg

Iron 5.5 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.