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Eat well

Cauliflower dal

Aromatic spices enhance the flavour of lentils and vegetables in this Indian-style dish

Cauliflower dal

Meal type: Main meal

Serves: 2

Preparation time: 15 minutes

Cooking time: 30 minutes

  1. Heat oil in a non-stick saucepan; add onion, garlic and ginger and cook over a medium heat for about 5 minutes or until softened, stirring occasionally. Add cumin, coriander, curry powder and garam masala; cook gently for 1 minute, stirring. Add cauliflower florets; cook gently for 1 minute, stirring.
  2. Add lentils and stock; stir to mix. Bring to the boil, reduce heat, cover and simmer for about 15 minutes or until lentils are just cooked and tender, stirring occasionally.
  3. Stir in peas. Bring to the boil; simmer, uncovered, for about 4 minutes or until peas are cooked, stirring occasionally. Stir in chopped coriander (if using). Serve immediately.

Cook's tips

  • Brown rice makes a great accompaniment.
  • Try using frozen baby broad beans instead of peas and simmer until cooked.

Nutritional Information

Each Portion Contains:

Energy 1298kJ 309kcal 15%
Carbs 34.7g -
Fat 8.3g Low 12%
Saturates 0.8g Low 4%
Sugar 8.8g Low 10%
Salt 1.5g Low 25%

% = an adult's reference intake

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Ingredients

1 tbsp sunflower or rapeseed oil

1 onion, chopped

1 clove garlic, crushed

1cm (1/2 in) piece fresh root ginger, peeled and finely chopped

1 1/2 tsp ground cumin

1 1/2 tsp ground coriander

2 tsp medium curry powder

1/2 tsp Garam Masala

225g (8oz) small cauliflower florets

85g (3oz) red split lentils

450ml (16fl oz) homemade or reduced-salt vegetable stock

85g (3oz) frozen peas

1 tbsp chopped fresh coriander (optional)

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