

Curries, Asian-style
6 ratingsRate
Spinach and red lentil dhal
Photographer: Mark O'Meara
First published: Aug 2017
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
Total cost: $17.84 / $4.46 per serve
(at time of publication)
Ingredients
Units: Metric | Imperial (US)
- 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
Log In or Sign Up to save this recipe to your shopping list.
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.
Variations
Make it vegan: Omit yoghurt or use a vegan yoghurt.
Nutrition Info (per serve)
-
Calories 386cal
-
Kilojoules 1620kJ
-
Protein 21g
-
Total fat 7g
-
–Saturated fat 1g
-
Carbohydrates 55g
-
–Sugars 8g
-
Dietary fibre 15g
-
Sodium 810mg
-
Calcium 130mg
-
Iron 8mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the
newsletter
Delicious recipes and expert health advice you can trust, delivered to your inbox.
See our privacy policy