En­joy light dahl for healthy lunch

Wairarapa News - - FARMING -

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⁄ tea­spoons yel­low curry paste 75g split red lentils 100g red ku­mara, diced 1cm 165ml lite co­conut milk 11⁄ cup wa­ter 1 ta­ble­spoon soy sauce

tea­spoon honey 50g baby spinach Juice of le­mon

Cauliflower peanut ‘rice’

cauliflower 11⁄ tea­spoons soy sauce 1 ta­ble­spoon chopped peanuts

To serve

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 pro­ces­sor for about 30 sec­onds. Toss on pre­pared tray with soy sauce. Bake (on mid­dle-up­per oven rack) for about 10 min­utes, un­til just cooked. Toss once dur­ing cook­ing.

Toss peanuts through 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.


Ku­mara and lemon­grass co­conut dahl.

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