Spicy Red Lentil Dhal with Vegetables

    Spicy Red Lentil Dhal with Vegetables

    29saves
    1hour20min


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    Potato and cauliflower are a favourite combination for curry and they are delicious cooked with lentils in a mildly spiced sauce. Serve with a fresh carrot chutney, sliced banana mixed with plain low-fat yogurt, and basmati rice or naan bread.

    Ingredients
    Serves: 4 

    • 2 tbsp sunflower oil
    • 1 large onion, chopped
    • 1–2 garlic cloves, crushed
    • 2 tbsp finely chopped fresh ginger
    • 2 tbsp mild curry paste
    • 1 cup (200g) split red lentils
    • 1 tsp ground cumin
    • 1 tsp ground turmeric
    • 1 litre water
    • 500g small new potatoes, halved
    • 1 small cauliflower, broken into florets
    • 1 red capsicum, deseeded and coarsely chopped
    • 4 tomatoes, peeled and quartered
    • 250g baby spinach leaves
    • handful of fresh coriander leaves
    • For the chutney
    • 3 carrots, coarsely grated
    • 1 green chilli, deseeded and finely chopped
    • juice of 1 lime
    • 2 tbsp chopped fresh coriander leaves

    Directions
    Preparation:25min  ›  Cook:55min  ›  Ready in:1hour20min 

    1. Heat the oil in a large saucepan over a medium–low heat. Add the onion, garlic and ginger, then cook for 5 minutes. Stir in the curry paste and cook for a further 2 minutes.
    2. Stir in the lentils, cumin, turmeric and water. Bring to the boil, then cover the pan and simmer gently for 10 minutes. Stir in the potatoes and cook for 10 minutes, then add the cauliflower and cook for another 10 minutes. Add the capsicum and tomatoes and simmer for 5 minutes.
    3. Meanwhile, prepare the chutney. Mix together the grated carrots, chilli, lime juice and chopped coriander. Transfer to a serving dish.
    4. Stir the spinach into the curry and cook for 2 minutes or until just wilted. Stir in the coriander leaves and serve with the fresh carrot chutney.

    Some more ideas…

    The vegetables can be varied according to what is available. Try chunks of zucchini and eggplant with, or instead of, the cauliflower, or small whole okra or cut green beans with the tomatoes. * Additional beans can be added Black-eyed beans and chickpeas are particularly good. If you are using dried beans, soak them overnight, then cook them in boiling water for 45–60 minutes or until almost tender. Canned beans need only be drained and rinsed, then added towards the end of the cooking time.

    Health points

    This curry is full of vegetables. Together with the lentils, they provide valuable dietary fibre, vitamins and minerals. * Raw accompaniments, like the carrot chutney here, boost the vitamin content of a meal and provide complementary textures and flavours.

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