Pumpkin and cauliflower dhal
6
Points®
Total time: 1 hr • Prep: 15 min • Cook: 40 min • Serves: 4 • Difficulty: Easy
This thick stew is a South Asian staple that's packed with superfoods and flavour to help bring a smile to your dial
Ingredients
Olive oil
1 tbs
Brown onion
1 medium, chopped
Garlic
4 clove(s), crushed
Fresh ginger
1 tbs, finely grated
Curry powder
1 tbs
Dried chilli flakes
1 tsp
Dry lentils
1 cup(s), (200g)
Vegetable stock
3½ cup(s), (875ml)
Tomato(es)
2 medium, coarsely chopped
Pumpkin
300 g, (Japanese), peeled, cut into 2cm pieces
Cauliflower
400 g
Plain or natural yoghurt, low-fat, no added sugar
⅓ cup(s), (80g)
Fruit chutney
95 g, (mango)
Instructions
1
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, for 5 minutes or until softened. Add garlic, ginger, curry powder and chilli flakes and cook, stirring, for 1 minute or until fragrant.
2
Add lentils, stock, tomatoes, pumpkin and cauliflower and bring to the boil. Reduce heat and simmer, covered, stirring occasionally, for 30 minutes or until lentils and vegetables are tender and dhal is thick.
3
Remove dhal from heat and set aside for 5 minutes. Serve with yoghurt and chutney.
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