Spiced cauliflower dhal

Need a curry in a hurry? This vegie-laden, low-calorie dhal fits the bill.

Serves: 2

Time to make: 30 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

½ cup red lentils, rinsed, drained
175g cauliflower, cut into florets
½ tablespoon curry powder
2 teaspoons olive oil
1 small brown onion, finely chopped
1 clove garlic, crushed
1 teaspoon finely grated fresh ginger
½ long red chilli, deseeded, finely chopped
1 teaspoon turmeric
½ cup frozen peas
60g baby spinach leaves
2 tablespoons reduced-fat plain yoghurt, to serve
6 poppadums, microwaved, to serve

Instructions

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1 Place lentils, cauliflower, 1 teaspoon curry powder and 1½ cups water in a saucepan, then bring to the boil over medium-high heat. Reduce heat to low and simmer, stirring occasionally, for 10–12 minutes or until lentils are tender and mixture is thick.

2 Meanwhile, heat oil in a small saucepan over medium heat. Add onion and cook, stirring, for 5 minutes or until softened. Add garlic, ginger, chilli, turmeric and remaining curry powder and cook, stirring, for 2 minutes. Transfer spice mixture to lentils, stirring to combine.

3 Add peas and cook, stirring occasionally, for 2–3 minutes or until tender. Add spinach, stirring until just wilted. Divide dhal among serving bowls, top with yoghurt and serve with poppadums.

Variations

Make it gluten free Check spices are gluten-free and use gluten-free poppadums

HFG tip

Double the quantities when making this dish, then store extra portions in airtight containers in he freezer for up to two months.

Nutrition Info (per serve)

Calories 387 cal

Kilojoules 1619 kJ

Protein 25.1 g

Total fat 6.7 g

Saturated fat 1 g

Carbohydrates 49.8 g

Sugar 10.1 g

Dietary fibre 19.4 g

Sodium 633 mg

Calcium 160 mg

Iron 11 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

One comment on Spiced cauliflower dhal

chantelle taylor October 30, 2023 at 6:14 pm #

My family enjoyed this recipe served with crispy roasted veges – but I did find the dahl a little bland as per recipe. Added salt, pepper, a tsp of paprika and tsp of sugar, plus some cream we had in the fridge. Maybe making it less low calorie ha ha!

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