This hearty braised dhal recipe will become a go-to weeknight recipe for when you’re short on time. In just 45 minutes you’ll create a high fibre, vegetarian dinner as pumpkin, silverbeet and lentils cook in one pan.
Ingredients
- 1 tablespoon extra virgin olive oil, plus extra to serve
- 1 brown onion, finely chopped
- 1 teaspoon yellow mustard seeds
- 2 teaspoons garam masala
- 2 garlic cloves, crushed
- 2cm piece fresh ginger, finely grated
- 1/4 cup tomato paste
- 2 cups Massel vegetable liquid stock
- 1 1/2 cups dried green lentils, rinsed
- 300g butternut pumpkin, peeled, cut into 1cm pieces
- 3 stems silverbeet
- 2 tablespoons fresh coriander sprigs
Method
- Step 1Heat oil in a large saucepan over medium-high heat. Add onion. Cook, stirring, for 3 minutes or until softened. Add mustard seeds, garam masala, garlic and ginger. Cook for 1 minute or until just fragrant.
- Step 2Stir in tomato paste. Add stock and 2 cups water. Bring to a simmer. Stir in lentils. Reduce heat to medium-low. Cover. Cook for 20 minutes or until lentils are almost tender.
- Step 3Add pumpkin. Cook, covered, for a further 8 minutes or until lentils and pumpkin are tender.
- Step 4Meanwhile, remove and discard stalk and centre vein from silverbeet. Roughly chop leaves. Add to lentil mixture. Cook for 2 minutes or until just wilted. Season with salt and pepper. Serve dhal topped with coriander and drizzled with extra oil.
- High fibre
- Low fat
- Low kilojoule
- Lower gi
- Vegetarian
Nutrition
1352 kj
Energy
7.6g
Fat Total
1.1g
Saturated Fat
13.4g
Fibre
19.9g
Protein
919mg
Sodium
41.1g
Carbs (total)
All nutrition values are per serve
Related Video
- Author: Amira Georgy
- Image credit: Andrew Young
- Publication: Super Food Ideas
0