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Coconut dhal with roasted veg
Serves 4 | prep 35 mins | total time
Coconut dhal with roasted veg
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Serves 4 | prep 35 mins | total time
Feed a family of four for under a fiver with this Indian-inspired supper
Rate
Nutritional information (per serving)
Calories
579Kcal
Fat
26gr
Saturates
16gr
Carbs
57gr
Sugars
17gr
Fibre
12gr
Protein
24gr
Salt
0.3gr
Ingredients
- 500g butternut squash, peeled, deseeded and cut into long thin strips
- 2 tbsp vegetable oil
- ½ large cauliflower, cut into small florets, stalk diced and large leaves shredded
- 1 tsp nigella seeds
- 1 tsp yellow mustard seeds
- a large pinch of dried curry leaves
- 1 onion, finely chopped
- 20g grated ginger
- 2 garlic cloves, finely chopped
- 1 red chilli, finely chopped, deseeded if you like
- 2 tsp ground cumin
- 1 tsp ground coriander
- a pinch of sugar
- 250g red lentils, rinsed and drained
- 1 x 400g tin coconut milk
- ½ x 400g carton Basics chopped tomatoes
- 200g frozen spinach
Step by step
Get ahead
Roast the veg up to 2 days ahead; reheat for 7-8 mins in the oven. The dhal keeps for 2-3 days chilled; reheat with a little water on a low heat for 10 mins until piping hot.
Preheat the oven to 200°C, fan 180°C, gas 6. In a large roasting tin, toss the butternut squash with 1 tablespoon of the vegetable oil and seasoning to coat, then roast for 20 minutes. Stir in the cauliflower and roast for another 25-30 minutes until tender and slightly charred.
Meanwhile, in a large saucepan, heat the remaining tablespoon of oil on a medium heat. Add the nigella seeds, mustard seeds and curry leaves. When the mustard seeds start to pop, turn down the heat and add the onion. Fry gently for 10 minutes until softened and lightly golden.
Add the ginger, garlic and chilli to the pan. Add the rest of the spices and the sugar. Give it a good stir and cook, uncovered, over a low heat for 5 minutes.
Tip in the lentils, along with the coconut milk, 300ml water and the chopped tomatoes. Cover the pan, bring to the boil then simmer, partially covered, for 20-25 minutes. Give it a good stir from time to time and add more water if it gets too thick.
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Tip
You can freeze the rest of the carton of chopped tomatoes for up to 3 months. Add to pasta sauces, casseroles or soups.
When it has 5 minutes cooking time left, stir through the spinach and cook gently until it has combined with the dhal.
Season to taste, ladle into bowls and top with the roasted vegetables to serve.