SPICY DHAL WITH ROASTED ROOTS
INGREDIENTS
SERVES 4 – FREE FOOD
Low-cal spray oil
1 onion, sliced
2 garlic cloves, crushed
1 tbsp grated fresh root ginger 1 red chilli, diced
½ tsp cumin seeds
1 tsp crushed coriander seeds 1 tsp ground turmeric
2 tsp garam masala
300g split red lentils
500ml vegetable stock
4 ripe tomatoes, roughly chopped
Juice of 1 lime
A handful of fresh coriander 240g brown rice
ROASTED ROOTS:
1 fennel bulb, peeled and cut into wedges
1 large red onion, cut into wedges
2 large carrots, cut into chunks 1 cauliflower, peeled and cut into chunks
1 tsp fennel seeds
4 sprigs rosemary and thyme Low-cal spray oil
Sea salt and ground black pepper
METHOD
Preheat the oven to 200°C, gas mark 6. Put the cauliflower, red onion and carrots in a roasting pan and sprinkle with the fennel seeds. Tuck the herbs between the vegetables. Spray lightly with oil and season with salt and pepper. Roast in the oven for 25–30 minutes, turning them once or twice, until tender. Meanwhile, lightly spray a saucepan with oil and cook the onion, garlic, ginger and chilli over a medium heat for five minutes without colouring. Stir in the seeds and spices and cook for one minute. Add the lentils and stock and bring to the boil. Reduce the heat and simmer gently for 15 mins. Add the tomatoes and cook for 10 minutes or until the lentils are tender and fall apart and the mixture thickens. Add more stock if it’s too thick. Stir in the lime juice and coriander, and season to taste. Meanwhile, cook the rice according to the instructions on the packet. Divide the hot dhal between four shallow bowls and arrange the roasted vegetables on top. Serve immediately with the rice.