Bottom-of-the-Freezer Vegetable Dal
A delicious and versatile dal recipe, packed full of vegetables. Using frozen vegetables, this is a store cupboard favourite that you can make all year round.
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Ingredients
- 1 tablespoon vegetable oil
- 1 onion
- 3 cloves garlic
- 20 grams ginger
- 2 teaspoons medium curry powder
- 300 grams red lentils dried
- 100 grams cauliflower frozen
- 100 grams spinach frozen
- 100 grams peas frozen
- 400 ml coconut milk
- 20 grams fresh coriander
- 1 large tomato
- ½ cucumber
- 2 tablespoons greek yoghurt
Instructions
- Peel and chop the onion. Peel and dice the garlic and ginger.
- Put a large saucepan on a medium heat and add the oil. When hot, add the onion, garlic and ginger. Cook, stirring often, for 3 minutes until softening.
- Add the lentils and curry powder. Stir, then pour in the coconut milk and 400ml water. Add your chunkier frozen vegetables - the cauliflower and spinach chunks.
- Turn down to a simmer and cook gently, stirring regularly, for about 20 minutes until the lentils are soft.
- Add the peas - cook for another minute - then stir in the chopped coriander. Season with salt.
- To make the yoghurt, chop the tomato and cucumber into 1cm pieces. Mix with the yoghurt and season with salt.
- To serve, scoop the warm dahl into bowls and top with the cool yoghurt. Delicious!
Video
Nutrition Facts
Bottom-of-the-Freezer Vegetable Dal
Amount per Serving
Calories
552
% Daily Value*
Fat
25
g
38
%
Saturated Fat
19
g
119
%
Trans Fat
0.02
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
2
g
Cholesterol
0.4
mg
0
%
Sodium
52
mg
2
%
Potassium
1350
mg
39
%
Carbohydrates
60
g
20
%
Fiber
27
g
113
%
Sugar
6
g
7
%
Protein
26
g
52
%
Vitamin A
3518
IU
70
%
Vitamin C
36
mg
44
%
Calcium
136
mg
14
%
Iron
10
mg
56
%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
- You can freeze leftovers for up to 3 months. Reheat thoroughly before serving.
- You can replace the cauliflower, spinach and peas with any other frozen vegetables. Try butternut squash, courgette or edamame beans.
