Red lentil dhal with cauliflower and pumpkin

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

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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

More weights & measures

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

Instructions

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 spoonful of yoghurt and/or on a wholemeal warmed pita bread.

Variations

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

Nutrition Info (per serve)

Calories 406cal

Kilojoules 1700kJ

Protein 24g

Total fat 6g

–Saturated fat 1g

Carbohydrates 55g

–Sugars 17g

Dietary fibre 14g

Sodium 370mg

Calcium 150mg

Iron 9mg

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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First published: Sep 2014

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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