Cauliflower, Spinach and Red Lentil Dal

A hearty dhal with plenty of vegetables and creaminess from the coconut milk. Goes really well with a papadum.

Preparation Time:
Cooking Time:
Yield: 6 servings

Ingredients

  • 60mL sunflower oil (~54.6g)
  • 1 yellow onion (~175g)
  • 2 cloves garlic (~12g)
  • 1 red chilli pepper (~15g)
  • 1 small knob fresh ginger (~8g)
  • 700g cauliflower
  • 5g whole cumin seed
  • 2g mustard seeds
  • 200mL coconut milk (~197g)
  • 5g ground coriander seed
  • 3g ground turmeric
  • 2 pinches ground cinnamon (~0.5g)
  • 5g garam masala
  • 135g red split lentils
  • 600mL water (~600g)
  • 50mL lemon juice (~51.5g)
  • 125g frozen petit pois
  • 10g tomato purée (double concentrated)
  • 5g unrefined caster sugar
  • 100g baby spinach
  • 5g paprika
  • 5g salt
  • 450g basmati rice

Method

  1. After peeling, chop the onion, garlic, chilli, ginger and cauliflower.
  2. Stir fry the above with the oil, mustard seeds and cumin seeds for a few minutes on a high heat
  3. Add all of the remaining ingredients, except the salt and basmati rice, and stir.
  4. Bring to the boil and then simmer for 35 mins
  5. Meanwhile, cook the rice according to packet instructions or in a rice cooker.
  6. Add the salt to the curry, stir in and cook for a further 5 mins.
  7. Check that the cauliflower is soft enough to your tastes.
  8. Serve the curry on a bed of rice.

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Special Diets

  • Suitable for vegetarians
  • Suitable for vegans
  • Gluten free

Nutrition

Per 100g Serving (444g)
Energy 532kJ 2369kJ
Energy 127kcal 566kcal
Fat 3.9g 17.2g
  of which saturates 1.6g 7.1g
Carbohydrates 19.3g 85.7g
  of which sugars 1.7g 7.3g
Fibre 1.8g 8.2g
Protein 4.4g 19.6g
Sodium 88.1mg 391mg
  as salt 0.22g 1g
Fruit/veg portions 0.54 2.4

Values are based on nutritional values of the ingredients, it doesn't allow for evaporation losses or changes caused by cooking. Figures are estimates only.