Spinach and red lentil dhal

Our super easy spinach and red lentil dhal will quickly become your go-to favourite midweek vegetarian meal or homemade Indian curry. The whole family will love this dish and it freezes really well, if you want to make it ahead of time.

Serves: 4

Time to make: 45 mins

Ingredients

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1 cup red lentils, rinsed, drained
3 cups cauliflower florets
1 tablespoon curry powder
1 tablespoon olive oil
1 large red onion, finely chopped
2 cloves garlic, crushed
2 teaspoons finely grated fresh ginger
2 green chillies, seeded and finely chopped
2 teaspoons yellow mustard seeds
1 cup frozen peas
4 cups baby spinach or chopped silver beet
12 poppadums, microwaved, to serve
¼ cup low-fat plain yoghurt, to serve

Instructions

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In a medium saucepan, place lentils, cauliflower, 2 teaspoons of the curry powder and 3 cups of water over medium-high heat, and bring to the boil. Reduce heat and simmer, stirring occasionally, for 15–20 minutes, or until lentils are tender and mixture is thick.
Meanwhile, in a small saucepan, heat oil over medium heat. Cook onion, stirring, for 5 minutes, or until softened. Add garlic, ginger, chilli, mustard seeds and remaining curry powder and cook, stirring, for 2 minutes, or until fragrant.
Stir spice mixture into lentils. Add peas and cook, stirring occasionally, for 2–3 minutes, or until peas are tender. Stir in spinach until just wilted. Serve with poppadums and a dollop of yoghurt.

Variations

Make it vegan: Omit yoghurt or use a vegan yoghurt.

Nutrition Info (per serve)

Calories 386 cal

Kilojoules 1620 kJ

Protein 21 g

Total fat 7 g

Saturated fat 1 g

Carbohydrates 55 g

Sugar 8 g

Dietary fibre 15 g

Sodium 810 mg

Calcium 130 mg

Iron 8 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.