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Spiced lentil dhal

Ingredients

  • 2 tablespoons sunflower oil
  • 1 large onion, coarsely chopped
  • 1–2 cloves garlic, crushed
  • 2 tablespoons finely chopped fresh ginger
  • 2 tablespoons mild curry paste
  • ⅔ cup (160 g) red lentils
  • 1 teaspoon ground cumin
  • 1 teaspoon turmeric
  • 1 teaspoon salt
  • 400 g small new potatoes, halved
  • 1 small cauliflower, broken into florets
  • 1 red capsicum, seeded and coarsely chopped
  • 4 tomatoes, peeled and quartered
  • 250 g baby spinach leaves
  • generous handful of fresh coriander leaves, coarsely chopped
  • 3 carrots, coarsely grated
  • 1 green chilli, seeded and finely chopped
  • juice of 1 lime
  • 2 tablespoons chopped fresh coriander
  • 2 firm bananas
  • 300 g low–fat natural yogurt
  • ½ cup (45 g) flaked almonds, toasted

Preparation

  1. Heat the oil in a large saucepan.
  2. Add the onion, garlic and ginger, and cook for 5 minutes.
  3. Stir in the curry paste and stir for a further 2 minutes over a gentle heat.
  4. Stir in the lentils, cumin, turmeric, salt and 1 litre water.
  5. Bring to the boil, then cover the pan and simmer gently for 10 minutes.
  6. Stir in the potatoes and cook for 10 minutes, then add the cauliflower and cook for a further 10 minutes.
  7. Add the capsicum and tomatoes, and simmer for 5 minutes.
  8. Meanwhile, prepare the side dishes.
  9. Mix together the carrots, chilli, lime juice and coriander for the chutney.
  10. Transfer to a serving dish.
  11. For the raita, slice the bananas into a serving bowl.
  12. Stir in the yogurt and sprinkle with the almonds.
  13. Stir the spinach into the curry and cook for 2 minutes or until just wilted.
  14. Stir in the coriander and serve, with the chutney and raita.

Serves 4
Preparation: 25 minutes
Cooking: about 45 minutes

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Source: Soups & Casseroles
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