Spinach and red lentil dhal

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

Serves: 4
Time to make: 45 mins

Total cost: $ 17.84 / $ 4.46 per serve

(at time of publication)

Ingredients

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

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.

Nutrition Info (per serve)

Kilojoules 1620kJ

Calories 386cal

Protein 21g

Total fat 7g

–Saturated fat 1g

Carbohydrates 55g

–Sugars 8g

Dietary fibre 15g

Sodium 810mg

Calcium 130mg

Iron 8mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.