Curries, Asian-style
6 ratingsRate
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
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
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.
Photographer: Mark O'Meara
First published: Aug 2017
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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