Sweet potato dhal with curried vegetables

curry daal dal dark easy dhal recipe fibre healthy meal plans iron

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Ingredients

1 tbsp cold-pressed rapeseed oil

1 medium onion , finely chopped

2 garlic cloves , thinly sliced

1 tbsp medium curry powder

200g dried split red lentils

500g sweet potatoes , peeled and cut into chunks

2 tbsp lime (or lemon) juice plus lime wedges, to serve

100g full-fat natural bio yoghurt

coriander , to serve

100g green beans , trimmed and cut into short lengths

250g cauliflower , cut into small florets

2 medium carrots , sliced

1 tbsp cold-pressed rapeseed oil

1 medium onion , cut into thin wedges

2 garlic cloves , thinly sliced

1 tsp medium curry powder

200g ripe tomatoes , roughly chopped

1 long green chilli , finely sliced (deseeded if you don’t like it too hot)

Method

To make the dhal, heat the oil in a large non-stick pan and fry the onion over a low heat for 10 mins, stirring regularly, until softened and very lightly browned – add the garlic for the final min. Stir in the curry powder and cook for 30 secs more.

Add the lentils, 1 tsp flaked sea salt and 1 litre of water. Stir in the sweet potatoes and bring to the boil. Reduce the heat to a simmer and cook the lentils for 50 mins or until the dhal is thick, stirring regularly. Add a splash of water if the dhal thickens too much. Stir in the lime or lemon juice and season to taste.

While the dhal is cooking, make the curried vegetables. Half-fill a medium non-stick pan with water and bring to the boil. Add the beans, cauliflower and carrots, and return to the boil. Cook for 4 mins, then drain.

Return the pan to the heat and add the oil and onion. Cook over a medium-high heat for 3-4 mins or until the onion is lightly browned, stirring regularly. Add the garlic and cook for 1 min more until softened. Stir in the curry powder and cook for a few secs, stirring.

Add the tomatoes, green chilli according to taste and 200ml cold water. Cook for 5 mins or until the tomatoes are well softened, stirring regularly. Stir in the blanched vegetables and cook for 4-5 mins or until hot throughout. Season with black pepper.

Divide the dhal between four deep bowls and top with the curried vegetables. Serve with the yogurt, coriander and lime wedges for squeezing over.