Vegetable Dhansak

Name: Vegetable Dhansak
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: Asian, Indian
Ingredients: 1 tablespoon vegetable oil; 2 tsp mustard seeds; 1 tsp cumin seeds; 1 tsp coriander seeds, crushed; 0.50 tsp chilli flakes; 2 onions, peeled, diced; 4 tsp garlic and ginger paste; 3 ripe tomatoes, roughly chopped; 6 cardamom pods, bashed; 1 tsp cinnamon; 1 tsp methi leaves, dried; 1 tsp turmeric powder; 2 tsp garam masala; 200 g red lentils, rinsed; 2 tablespoons mango chutney; 500ml vegetable stock; 1 tablespoon mint sauce; 2 carrots, washed, scrubbed and diced; 1/2 small cauliflower, broken into small florets; 100g frozen peas; Small bunch fresh coriander, chopped

7 steps

Prep:15minCook:40min

A delicious curry, suitable for vegans. Great served with wholegrain rice, warmed naans or seeded flatbreads. The recipe is easily doubled to feed a crowd or can be batch-cooked and frozen. If freezing, make the recipe up to Step 6 taking care not to overcook the vegetables. Freeze in batches. Add the frozen peas when reheating.

Updated at: Thu, 17 Aug 2023 05:02:06 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories170 kcal (8%)

Total Fat2.9 g (4%)

Carbs29.3 g (11%)

Sugars6.5 g (7%)

Protein8.8 g (18%)

Sodium363.3 mg (18%)

Fiber5.9 g (21%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Heat the oil in a large saucepan over medium heat. Add the mustard seeds, cumin seeds, coriander seeds and chilli flakes. Cook for 1-2 minutes until the mustard seeds start to crackle.

Step 2

Add the onions to the pan and sauté for 10 minutes until the onions soften.

Step 3

Add the garlic and ginger paste and tomatoes to the pan and cook for a further 2 minutes.

Step 4

Add the spices and methi leaves and cook for a further 2-3 minutes.

Step 5

Add the lentils, mango chutney, vegetable stock, 300ml of water, mint sauce, carrots and cauliflower. Turn the heat down to low and simmer for 15-20 minutes until the lentils are cooked through, the mixture has thickened and the vegetables are starting to tenderise but are not soft.

Step 6

Add the frozen peas and cook for about 5 minutes more until the peas are warmed through.

Step 7

Serve garnished with chopped coriander.