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Vegetable dahl

(1)
Main Meals (Dinners)
4 peopleServes
4
Cook   45 min
  • Olive oil, extra virgin, 1 tablespoon(s)
  • Brown onion, 1 medium, finely chopped
  • Garlic, 2 clove(s), peeled & grated
  • Ginger, fresh, 2 teaspoon(s), grated
  • 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, ¾ cup(s) chopped
  • Carrot, 1 medium carrot(s), diced
  • Tomato, 3 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.

TIP: If you prefer a less spicy dahl, omit the chilli powder. 

If you have dairy units to spare, enjoy with 2 tablespoons of Chobani, low fat 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 & Cereals0
Vegetables2.9
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories337
Protein19.1 g
Total fat5.4 g
- Saturated fat0.8 g
Total carbohydrates42.4 g
- Total sugars9.8 g
Fibre14.6 g
Sodium33 mg

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