Lentil and cauliflower dahl
Cooking Time: 30 minutes Serves: 4
high fibre, soft, protein, anti-oxidant rich, gluten free (if served with gluten free Naan bread)
CANutrition Tip: This recipe includes the super cruciferous vegetable cauliflower. Cauliflower adds crunch and the bite of lots of benefits due to the combination of phytochemicals called carotenoids, tocopherols and ascorbic acid. All working together as potent antioxidants they combine with the spice tastes, red lentils and peas to make a delicious curry dahl. Dahl is a good recipe if you have a sore or dry mouth or if it hurts to swallow.
Ingredients
2 tbsp rice bran or canola oil
1 large onion, thinly sliced
2 garlic cloves, finely chopped
2 tbsp medium-hot Indian curry paste
1 cup (200g) dried red lentils
3 cups (750ml) Massel vegetable liquid stock
2 tbsp tomato paste
500g cauliflower, cut into small florets
1 cup (120g) frozen peas, thawed
2 tbsp roughly chopped coriander leaves, plus extra chopped coriander to garnish
Natural yoghurt, to serve
Naan bread, to serve
11/2 cups brown rice, to serve
Option: Serve with a tomato, lentil and cucumber salad
Method
1. Heat oil in a large pan over medium heat.
2. Add onion, garlic and curry paste, then cook, stirring, for 5 minutes or until onion softens.
3. Add lentils and stir well to coat.
4. Add stock and tomato paste, bring to the boil, then cover and simmer over low heat for 15 minutes.
5. Return heat to medium, add cauliflower and simmer, covered, for 8-10 minutes until vegetables are tender. Add peas for final 2 minutes, then stir in the coriander.
6. Meanwhile, cook 11/2 cups of brown rice in a large saucepan or MW pot covered with water for around 20 minutes or until well cooked.
7. Serve the curry with yoghurt, brown rice and naan, garnished with extra coriander.
Nutrition per serve: Energy 694 kcal, 33g fat, 6g saturated, 21g protein, 83g low GI carbs, 24g fibre, 870mg salt.