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Lentil, pumpkin and spinach dhal

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

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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

More weights & measures

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

Instructions

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 341cal

Kilojoules 1430kJ

Protein 17g

Total fat 7g

–Saturated fat 1g

Carbohydrates 50g

–Sugars 11g

Dietary fibre 9g

Sodium 70mg

Calcium 160mg

Iron 5.5mg

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.

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