Vegetarian lentil, squash and spinach dhal

Photographer: HFG staff

This spiced dhal is packed with lentils, tomatoes and green veg to give you 4 of your 5-plus-a-day in one go. Serve with warm naans and yogurt.

Serves: 4

Time to make: 40 mins

Hands-on time: 10 mins

Ingredients

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1 tablespoon olive oil
1 large onion, finely chopped
2 cloves garlic, crushed
2 teaspoon finely grated fresh ginger
1 small red chilli, deseeded and finely chopped
2 teaspoon brown mustard seeds
½ teaspoon ground turmeric
2 cups vine-ripened tomatoes, diced
1 1 /2 cups pack diced butternut squash and KumaraSweet-potatoX
1 cup dried red lentils, rinsed and drained
2 cups very low salt vegetable stock
10 cups baby spinach
4 small reduced-fat naan breads
4 tablespoons low-fat natural yogurt, to serve

Instructions

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1 Heat the oil in a large saucepan over a medium heat. Sauté the onion for 5 min or until softened. Add the garlic, ginger, chilli, mustard seeds and turmeric, then cook, stirring, for 1 min or until fragrant.

2 Add the tomatoes to the pan and cook, stirring, for 1 min. Add the squash and kumara, lentils and stock to the pan, then bring to the boil. Reduce the heat to low and simmer for 15–20 min until the lentils are tender and the dhal is thick.

3 Add the spinach and cook, stirring, for 2 min or until wilted. Season with ground black pepper. Meanwhile, warm the naan breads.

Serving suggestion

Serve the dhal with the yogurt and warmed naan breads.

Nutrition Info (per serve)

Calories 410 cal

Kilojoules 1716 kJ

Protein 18.8 g

Total fat 6.8 g

Saturated fat 1.4 g

Carbohydrates 71.9 g

Sugar 16.5 g

Dietary fibre 8.9 g

Sodium 276 mg

Calcium 297 mg

Iron 6 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.