Pump­kin dhal

Healthy Food Guide (Australia) - - FRONT PAGE -

Serves 4 Cost per serve $2.75 Hands-on time 15 min Cook­ing time 25 min Suit­able to freeze di­a­betes friendly vegetarian 1 ta­ble­spoon olive oil 1 large brown onion,

finely chopped 2 gar­lic cloves, crushed 2 tea­spoons finely grated

fresh gin­ger 1 small red chilli, seeded,

finely chopped 2 tea­spoons brown mus­tard

seeds ½ tea­spoon turmeric 3 vine-ripened toma­toes, diced 300g peeled pump­kin, diced ¾ cup (150g) red lentils,

rinsed, drained 120g baby spinach ¹⁄³ cup re­duced-fat plain

yo­ghurt, to serve 2 naan breads, warmed,

halved, to serve 1 Heat olive oil in a large saucepan over medium heat. Sauté onion for 5 min­utes, or un­til soft­ened. Add the gar­lic, gin­ger, chilli, mus­tard seeds and turmeric; cook, stir­ring, for 1 minute or un­til fra­grant. 2 Add toma­toes to the pan and cook, stir­ring, for 1 minute. Add the pump­kin and lentils with 2 cups of wa­ter, and bring to the boil. Re­duce heat to low and sim­mer for 15–20 min­utes, or un­til the lentils are ten­der and thick. Add the baby spinach and cook, stir­ring, for 2 min­utes, or un­til wilted. Sea­son with cracked black pep­per. 3 Serve the dhal with yo­ghurt and warmed naan bread. Note To make this meal gluten free, serve dhal with gluten-free pap­padams in­stead of naan bread.

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