Vegetable dahl
CSIRO Total Wellbeing Diet
Main Meals (Dinners)|Freezer-friendly
4 peopleServes
4
4
| Cook | 45 min |
- Extra virgin olive oil, 1 tablespoon(s)
- Brown onion, 1 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)
- Red lentils, dried, 1½ cup(s) uncooked, rinsed, 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 a medium heat. Add the onion. Cook, stirring, until softened. Add the garlic, ginger, turmeric, garam masala and chilli (if using). Cook, stirring, for 1 minute or until the spices smell fragrant.
Add the lentils, 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.
- You can swap dried lentils for canned lentils, you will just need to reduce the amount of water used.
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 | 2.7 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Calories | 335 |
| Protein | 19.1 g |
| Total fat | 5.6 g |
| - Saturated fat | 0.9 g |
| Total carbohydrates | 41.9 g |
| - Total sugars | 9.1 g |
| Fibre | 14.2 g |
| Sodium | 42 mg |