Spicy egg dhal with chilli and garlic oil

Ingredients

Serves (1) Serves (2) Serves (4) — default Serves (6) Serves (8) Serves (10)

Units: Metric Imperial (US)

Measurements explained

• Spice mix
  
• 1 red chilli, deseeded, finely sliced
  
• 2 cloves garlic
  
• 2 teaspoons oil
  
• 6 curry leaves, optional*

• Dhal
  
• 1 onion, finely chopped
  
• 5cm-piece fresh ginger, finely chopped
  
• 2 tablespoons oil, plus spray oil
  
• 1 tablespoon curry powder
  
• 700g pumpkin or butternut squash, scrubbed and cut into 1cm cubes
  
• 1 ⅓ cups split red lentils
  
• ⅓ cup chopped fresh coriandercilantroX, to serve
  
• 4 eggs
  
• 4 wholemeal roti, to serve
  
• 4 tablespoons low-fat yoghurt, to serve

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Instructions

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1. To prepare spice mix, in a non-stick pan, place chilli and garlic with 2 teaspoons of the oil and curry leaves. Heat gently to allow the flavours to develop. Remove from heat and set aside.
2. To make the dhal, in a pan, heat remaining oil over medium. Cook onion and ginger until softened. Stir in curry powder. Cook for 1 minute.
3. Add pumpkin and toss to coat in spices. Cook for 3 minutes. Add lentils with 5-6 cups boiling water. Bring to the boil. Simmer for 20-25 minutes, adding coriander one minute before serving.
4. Meanwhile, spray a pan with oil and set over a medium-high heat. Crack in eggs, cook until done to your liking.
5. To serve, divide dhal among 4 plates. Top with egg, drizzle with spice mix and serve roti and a spoonful of yoghurt on the side.

Variations

*If you don’t have curry leaves, you can add cumin seeds.

Make it gluten free: Use gluten-free flat bread instead of roti and check curry powder is gluten free.

Nutrition info (per serve)

Calories 572 cal

Kilojoules 2390 kJ

Total fat 19 g

Saturated fat 4 g

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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: May 2018

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