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Red lentil vegetable dhal

Author: Tracey Sunderland - Food writer & Stylist

Photographer: Carolyn Robertson

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Dhal is an excellent source of iron and fibre, and a good source of protein, for vegetarians. Red lentil dahl is full of flavour and this version is also packed with vegetables, making it the perfect healthy comfort food.

Serves: 4

Time to make: 50 mins

Hands-on time: 15 mins

Ingredients

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1 leek, tough green end removed
2 tablespoon peanut oil or canola oil
2 cloves garlic, crushed
2 teaspoons curry powder
1 cinnamon stick or ¼ teaspoon ground cinnamon
1 cup dried red lentils, washed, drained (see tip)
½ x 400g can light coconut milk
600ml water
½ teaspoon salt
¼ pumpkin, skin and seeds removed (500g flesh)
400g green beans, cut in short lengths
4 wholemeal roti, to serve

Instructions

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1 Cut leeks in half lengthways, cut in half again lengthways then slice finely. Heat a medium-sized saucepan to high and add oil. Add sliced leek. Stir to toss then lower heat. Cook for a few minutes until soft. Add garlic and sauté for 30 seconds. Add curry powder and cinnamon and stir over heat for 1 more minute.

2 Add lentils to saucepan and pour in coconut milk and water. Add salt. Bring to the boil, stir then reduce heat to a simmer. Cover and cook for 20 minutes.

3 Cut pumpkin in even-sized 2cm pieces. Add to dhal. Stir, return to the boil then cover and reduce heat to a simmer. Cook for 12 more minutes. Add beans, cover and cook for 3 minutes. Serve as is with fresh roti, flat bread or steamed rice.

Nutrition Info (per serve)

Calories 433 cal

Kilojoules 1810 kJ

Protein 22 g

Total fat 15 g

Saturated fat 6 g

Carbohydrates 55 g

Sugar 11 g

Dietary fibre 12 g

Sodium 600 mg

Calcium 130 mg

Iron 6 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.

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