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Photo of Vegetable dhal with spinach rice by WW

Vegetable dhal with spinach rice

8
Points® value
Total Time
55 min
Prep
20 min
Cook
35 min
Serves
4
Difficulty
Moderate
Dhal is a lentil based dish, which is simple to make – serve it with rice and a refreshing dollop of yogurt and you have a substantial meal

Ingredients

Calorie controlled cooking spray

4 spray(s)

Onion

1 medium, chopped

Garlic

3 clove(s), crushed

Curry Powder

3 teaspoon(s), medium

Split Red Lentils, dry

200 g, rinsed, drained

Vegetable stock cube

1 cube(s), 900ml stock

Red pepper

1 medium, cut into 2cm pieces

Butternut Squash

½ whole, small, peeled and cut into 2cm pieces

White basmati rice, dry

240 g

Courgette

2 medium, cut into 2cm pieces

Broad beans, boiled

100 g, podded

Spinach

150 g

Fat Free Natural Yogurt

200 g

Coriander, fresh

20 g, chopped

Instructions

  1. Heat the cooking spray in a large saucepan over a medium heat. Add the onion and cook, stirring, for 5 minutes or until softened. Add the garlic and curry powder and cook, stirring, for 1 minute or until fragrant.
  2. Add the lentils, stock, pepper and squash and bring to the boil. Reduce the heat and simmer, covered, stirring occasionally, for 20 minutes.
  3. Meanwhile bring a pan of water to the boil and cook the rice according to pack instructions.
  4. Add the courgette and beans to the lentils, cook for 5–10 minutes or until the lentils and vegetables are tender and the dhal is thick (add a little water during cooking if it becomes too thick). Set aside for 5 minutes. Once the rice is cooked, drain, stir in the spinach and leave to wilt.
  5. Combine the yogurt and coriander in a small bowl. Serve the dhal with the coriander yogurt and spinach rice.

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