Enjoy light dahl for healthy lunch
This tasty and calorie-friendly dahl comes with a moreish cauli rice.
KUMARA AND LEMONGRASS COCONUT DAHL WITH CAULIFLOWER PEANUT ‘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
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.