Warming Cauliflower Dal with Lentils and Greek Yoghurt

Name: Warming Cauliflower Dal with Lentils and Greek Yoghurt
Cuisine: Indian, Asian
Ingredients: 1 unit(s) Onion; 1 unit(s) Garlic Clove; ½ unit(s) Cauliflower; ½ bunch(es) Coriander; 1 pack(s) Green Beans; 1 tbsp Curry Powder; 1 tbsp Tomato Puree; 1 tin(s) Chopped Tomatoes; 100 grams Red Split Lentils; 200 milliliter(s) Water; 1 unit(s) Vegetable Stock Pot; ½ pot(s) Greek Yoghurt

6 steps

Every week we sit down and go through all your recipe scores and comments and they make a huge difference to the way our menu planning whiz, Ellie, plans your future dinners. The humble dal is a great example. Of all the Indian recipes we’ve created, this one stands out from the crowd both in taste and pure, body-nourishing warmth.

Updated at: Thu, 17 Aug 2023 13:03:21 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories381.7 kcal (19%)

Total Fat3 g (4%)

Carbs69.2 g (27%)

Sugars15.2 g (17%)

Protein27.6 g (55%)

Sodium353.3 mg (18%)

Fiber16.3 g (58%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

1 unitonion

1 unitgarlic clove

0.5 unitCauliflower

0.5 bunchCoriander

1 packgreen beans

1 Tbspcurry powder

1 Tbsptomato puree

1tin chopped tomatoes

100 gramsred split lentils

200 milliliterwater

1 unitStock Pot

Vegetable

0.5 potGreek Yoghurt

Instructions

Step 1

Halve, peel and finely chop the onion. Peel and grate the garlic (or use a garlic press). Cut the cauliflower into bite-sized florets. Roughly chop the coriander. Trim the tops from the green beans and chop them into thirds.

Step 2

Heat a splash of oil in a large saucepan on medium-low heat. Add the onion and slowly cook for 5 mins, then add the garlic and cook for one minute more. Season with a pinch of salt and a few grinds of black pepper. TIP: If the onion starts to brown turn the heat down a bit. Once the onion is soft, add the curry powder and mix with a wooden spoon.

Step 3

Stir in the tomato purée and then add the diced tomatoes. Season with another pinch of salt and a sprinkling of sugar (if you have some). Add the red lentils, the water (amount specified in the ingredient list) and the vegetable stock pot. Stir to dissolve the stock pot. Bring to a gentle simmer, put a lid on and leave for 5 mins.

Step 4

Remove the lid and add the cauliflower. Cook until tender, 12-15 mins.

Step 5

When the cauliflower is halfway through cooking add the green beans and cook for 6-7 mins. TIP: Don’t worry if the dal is drying out a little – just add a bit more water to get a looser consistency.

Step 6

Stir through most of the coriander and some of the yoghurt. TIP: At this stage it’s crucial to taste for seasoning - have a spoonful and add more salt and pepper to lift the flavours to their max! Serve the dal in a bowl with a dollop of Greek yoghurt and add the remaining coriander sprinkled on top. Enjoy!

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