Spinach, Squash and Sweet Potato Dhal

Name: Spinach, Squash and Sweet Potato Dhal
Cuisine: Asian, Indian
Ingredients: 4 tbsp oil (vegetable, sunflower, olive or coconut); 2 medium onions, peeled and finely diced; 3 garlic cloves, peeled and grated or finely chopped; 5cm piece of fresh root ginger (approx. 30g), peeled and grated or finely chopped; 2 tbsp garam masala; 1–2 tsp chilli flakes, to taste; ½ tsp ground turmeric; 2 tbsp black mustard seeds; 500g red lentils, rinsed well; 1 small bunch of fresh coriander, leaves and stalks separated; 1 tbsp nigella seeds; 600g diced butternut squash (actually use a mix of butternut squash and sweet potato); 4 tsp vegetable bouillon powder; 1.5 litres boiling water; 1 × 400g tin of coconut milk; 250g baby leaf spinach; Flaked sea salt and freshly ground black pepper; Juice of ½ lemon

4 steps

Updated at: Thu, 17 Aug 2023 04:49:13 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories368.2 kcal (18%)

Total Fat16.5 g (24%)

Carbs44.6 g (17%)

Sugars3.2 g (4%)

Protein15.8 g (32%)

Sodium310.2 mg (16%)

Fiber8.5 g (30%)

% Daily Values based on a 2,000 calorie diet

Ingredients

10 servings

4 Tbspoil

vegetable, sunflower, olive or coconut

2onions

medium, peeled and finely diced

3garlic cloves

peeled and grated or finely chopped

30gfresh root ginger

piece, peeled and grated or finely chopped

2 Tbspgaram masala

1 tspchilli flakes

to taste

½ tspground turmeric

2 Tbspblack mustard seeds

500gred lentils

rinsed well

1 bunchfresh coriander

small, leaves and stalks separated

1 Tbspnigella seeds

600gbutternut squash

diced, actually use a mix of butternut squash and sweet potato

4 tspvegetable bouillon powder

1.5 litreswater

boiling

1 x 400gtin of coconut milk

250gbaby leaf spinach

flaked sea salt

black pepper

freshly ground

0.5juice of lemon

Instructions

Step 1

Heat the oil in a large pan over a medium–low heat. Add the onions, garlic and ginger with a big pinch of sea salt. Cook for 10 minutes, stirring, until the onion has softened. Add the garam masala, chilli flakes, turmeric and mustard seeds, stir thoroughly and then add the lentils. Finely chop the coriander stalks and add to the pan with the nigella seeds and diced sweet potato and squash. Give everything a good mix.

Step 2

Dissolve the bouillon powder in 1.5 litres of boiling water. Pour this hot stock into the pan and bring to the boil over a high heat. Lower the heat and simmer for 30 minutes, stirring frequently and deeply so the lentils don’t stick to the base of the pan. The lentils and squash should be tender and retain no bite. Add the coconut milk and spinach, then stir well. After 2 minutes, remove from the heat and season to taste.

Step 3

Freezing guidelines: Divide the dhal between individual freezer-safe containers. Leave to cool completely with lids off then seal, label and freeze. It will keep fine for up to 3 months.

Step 4

Reheating guidelines: Remove the container from the freezer and defrost in the fridge. Once fully thawed, tip the dhal into a pan and gently heat, stirring regularly, until piping hot. To cook from frozen, tip the dhal into a pan, cover with a lid and place over a low heat to thaw. Increase the heat to cook.