Enjoy light dahl for healthy lunch
This tasty and calorie-friendly dahl comes with a moreish cauli rice.
Ready in: 40 minutes Serves: 2 Energy (kJ) 1532 Energy (kcal) 367 Carbohydrate 42.6 Protein 43.4 Fat 12.8 Saturated Fat 6.7 Sugars 12.8 Kumara and Lemongrass Coconut Dahl ❚ teaspoon oil, for cooking (or use spray oil) ❚ brown onion, thinly sliced ❚ 1 tablespoon finely grated ginger ❚ stalk lemongrass, thinly sliced ❚ 2 garlic cloves, minced ❚ 2 makrut lime leaves, finely chopped ❚ 11⁄2 teaspoons yellow curry paste ❚ 75g split red lentils ❚ 100g red kumara, diced 1cm ❚ 165ml lite coconut milk ❚ 11⁄4 cup water ❚ 1 tablespoon soy sauce ❚ teaspoon honey ❚ 50g baby spinach ❚ Juice of lemon
Cauliflower peanut ‘rice’ ❚ cauliflower ❚ 11⁄2 teaspoons soy sauce ❚ 1 tablespoon chopped peanuts To serve Each week Nadia gives you another easy recipe for your family and you’ll find all the ingredients in My Food Bag. myfoodbag.co.nz ❚ 1 tomato ❚ 2–3 tablespoons coriander leaves and stalks Preheat oven to 220 degrees Celsius. Line an oven tray (with a lip) with baking paper.
Prepare ingredients. Heat oil in a medium pot on medium heat. Cook onion for 3-4 minutes, until softened. Stir through ginger, lemongrass, garlic, makrut lime and yellow curry paste and cook for 1 minute, stirring, until fragrant. If mixture starts to stick, add a splash of water.
Add lentils, kumara, coconut milk, water, soy sauce and honey and bring to a simmer. Reduce heat to low and simmer for about 20 minutes, stirring occasionally, until lentils and kumara are cooked. If dahl is looking dry, add
to cup water. Remove from heat and stir through spinach.
While dhal is simmering, prepare the ‘‘rice’’. Cut cauliflower into large pieces and grate. Finely dice any small bits that are hard to grate. Alternatively, pulse in a food cauliflower ‘‘rice’’ and return tray to oven to cook for a further 2-3 minutes. Season to taste.
While ‘‘rice’’ cooks, dice tomato 1cm and finely chop coriander. Add both to a small bowl and season to taste. Once dahl is cooked, stir through lemon juice and season to taste.
To serve, spoon cauliflower peanut ‘‘rice’’ onto plates and top with kumara and lemongrass coconut dahl. Sprinkle over tomatoes and coriander. ❚ myfoodbag.co.nz/fresh-start
Kumara and lemongrass coconut dahl.