Lentil vegetable dahl
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CSIRO Total Wellbeing Diet
Main Meals (Dinners)
4 peopleServes
4
4
| Cook | 45 min |
- Extra virgin olive oil, 1 tablespoon(s)
- Brown onion, ½ medium, finely chopped
- Garlic, minced or crushed, 2 teaspoon(s)
- Ginger, minced or crushed, 2 teaspoon(s)
- Ground turmeric, 1 teaspoon(s)
- Garam masala, 1 tablespoon(s)
- Chilli powder, ½ teaspoon(s), (optional)
- Lentils, canned, no added salt, 3 x 400g can(s) (drained)
- Chickpeas, canned, no added salt, 1 x 400g can(s) (drained)
- Cauliflower, 1 cup(s) flowerets
- Green beans, 1 cup(s), chopped
- Carrot, 1 medium carrot(s), diced
- Tomato, 2 medium, coarsely chopped
Method
Heat oil in a large saucepan over medium heat. Add the onion and cook, stirring, until softened. Add the garlic, ginger, turmeric, garam masala and chilli powder (if using). Cook, stirring, for 1 minute, or until the spices smell fragrant.
Add lentils, chickpeas, cauliflower, beans, carrot, tomato and 4 cups of water to the saucepan and stir well. Bring the mixture to a boil, then reduce the heat to low and simmer gently for 30 to 35 minutes, or until the lentils are very soft.
Serve and enjoy.
TIPS:
- If you prefer a less spicy dahl, omit the chilli powder.
- If you have Dairy units to spare, enjoy with a dollop of Greek yoghurt.
Nutrition facts per serve
Makes 4 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1.5 |
| Bread & Cereals | 0 |
| Vegetables | 2.6 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Calories | 324 |
| Protein | 17.1 g |
| Total fat | 6.5 g |
| - Saturated fat | 2.4 g |
| Total carbohydrates | 41.3 g |
| - Total sugars | 8.4 g |
| Fibre | 16.7 g |
| Sodium | 67 mg |
Looking for healthy, comforting meals this winter?
Get a free 3-part winter recipe series