Red lentil dhal with cauliflower and pumpkin

Try this low-calorie, vegetarian red lentil dhal with cauliflower and pumpkin as your next meat-free dinner for the family. So easy to make and on the table in 30 minutes, this is a dairy-free, high-iron and fibre dish that's affordable and delicious.

Serves: 4

Time to make: 30 mins

Ingredients

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spray oil
1 onion, finely chopped
4 teaspoons curry powder
4 cups cauliflower and pumpkin, florets and cubes
400g can chopped tomatoes with garlic
1 cup liquid salt-reduced vegetable or chicken stock plus 3 cups water
5 teaspoons mango chutney
300g dried red lentils
4 tablespoons fresh coriandercilantroX

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Instructions

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1 Spray a non-stick pan with oil and cook onion until softened. Add curry powder and cook for a few minutes.

2 Add cauliflower, pumpkin and a little more oil spray. Toss to coat with curry powder. Add tomatoes with stock and chutney. Bring to the boil. Cook for 10 minutes.

3 Add lentils and simmer for 15 minutes. Stir in coriander and serve.

Serving suggestion

Serve with a dollop of yoghurt, with a warmed wholemeal roti on the side.

Variations

Make it gluten free: Check curry powder and chutney are gluten free, and use gluten-free stock.

Nutrition Info (per serve)

Calories 406 cal

Kilojoules 1700 kJ

Protein 24 g

Total fat 6 g

Saturated fat 1 g

Carbohydrates 55 g

Sugar 17 g

Dietary fibre 14 g

Sodium 370 mg

Calcium 150 mg

Iron 9 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.

2 comments on Red lentil dhal with cauliflower and pumpkin

Julie Hart August 25, 2021 at 7:33 am #

Delicious curry, great meat free option, served it with poppadoms and broccoli flatbread so gluten free as well

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Ann Glamuzina February 18, 2022 at 1:24 pm #

There’s another nice cauli dhal recipe without pumpkin. It’s called Spiced cauliflower dhal – that’s really yummy too.

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