Cauliflower and Spinach Dhal

Cauliflower and Spinach Puy Lentil Dhal

Cauliflower and Spinach Dhal
Cauliflower and Spinach Dhal

Dhal is the Indian word for Lentils and this particular recipe uses Puy Lentils, cauliflower and a mix of Spinach and Kale along with usual curry companions (Garlic, ginger and Garam Masala). Tipping the scales at a little over 200 calories per portions, this is an excellent 5:2 diet day meal that can be made ahead and re-heated when required.

The Puy lentils don’t need to be soaked prior to cooking, and have a long shelf life (12 months or more) which makes them a great staple to keep in the pantry. They also have a fast cook time of only 15 – 20 minutes, and are a great source of vegetable protein which helps you feel fuller for longer.

This recipe also contains Cauliflower, low in calories and another great 5:2 diet staple, and a handful of a Kale/Spinach mix which not only adds to the superfood ingredients list, but also adds a great earthy flavour to compliment the peppery Puy Lentils. Thanks to this recipe for the inspiration  http://www.telegraph.co.uk/foodanddrink/recipes/9982751/Speedy-weeknight-suppers-spinach-and-cauliflower-dhal-recipe.html

To keep this simple, I used the curry paste I had on hand which was red curry paste (usually reserved for Thai dishes), and the end result is delicious but feel free to use whatever curry paste you prefer. 

Cauliflower and Spinach Dhal
Cauliflower and Spinach Dhal

 

Cauliflower and Spinach Puy lentil Dhal

Ingredients

80 grams dry Puy lentils
100 grams Cauliflower cut into Florets
50 grams chopped Leek
1/2 fresh green Chili finely chopped
100 grams fresh tomatoes chopped
2 cloves garlic, crushed
1 cm piece of ginger grated
50 grams baby spinach or kale
1 tablespoon Curry Paste
1 teaspoon Garam Masala
1/2 tsp Tumeric powder
1 tsp Tomato Paste
1 tsp vegetable oil
2 cups vegetable stock
salt and pepper to taste
Fresh coriander and a teaspoon of low fat Yogurt to finish

Cauliflower and Spinach Dhal
Cauliflower and Spinach Dhal

Method

Add 1 tsp of oil to a medium size pot on a low medium heat add the chopped Leek, garlic, ginger and green chili and fry until the leek is soft, you may need to a few tablespoons of vegetable stock if the mixture starts to catch.
Add the Garam Masala, Tumeric powder,Tomato Paste, Curry Paste, stir to combine and cook for 30 seconds to 1 minute.
Add the Lentils and Vegetable stock, bring to the boil, the reduce the heat and simmer for 10 minutes.
Add the Cauliflower and tomatoes and simmer for a further 10 minutes or until the Lentils are cooked. The curry should be quite dry,  you may need to add more stock or water if the Lentils aren’t cooked correctly. They should give to the bite, overcooked Lentils will be mushy, and have an unpleasant mouth feel.)
Turn off the heat, and stir in the spinach.
Serve with a dollop of low fat yogurt and fresh coriander.

Cauliflower and Spinach Dhal
Cauliflower and Spinach Dhal

The recipe card calorie counter suggests this will be about 240 calories per serve, which is about right.

The verdict?

Very very good and super healthy.

Cauliflower and Spinach Dhal
Cauliflower and Spinach Dhal
Cauliflower and Spinach Puy lentil Dhal
Serves 2
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
239 calories
41 g
0 g
3 g
14 g
0 g
457 g
1130 g
8 g
0 g
3 g
Nutrition Facts
Serving Size
457g
Servings
2
Amount Per Serving
Calories 239
Calories from Fat 29
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 1130mg
47%
Total Carbohydrates 41g
14%
Dietary Fiber 16g
64%
Sugars 8g
Protein 14g
Vitamin A
80%
Vitamin C
122%
Calcium
10%
Iron
30%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 80 grams dry Puy lentils
  2. 100 grams Cauliflower cut into Florets
  3. 50 grams chopped Leek
  4. 1/2 fresh green Chili finely chopped
  5. 100 grams fresh tomatoes chopped
  6. 2 cloves garlic, crushed
  7. 1 cm piece of ginger grated
  8. 50 grams baby spinach or kale
  9. 1 tablespoon Curry Paste
  10. 1 teaspoon Garam Masala
  11. 1/2 tsp Tumeric powder
  12. 1 tsp Tomato Paste
  13. 1 tsp vegetable oil
  14. 2 cups vegetable stock
  15. salt and pepper to taste
Instructions
  1. Add 1 tsp of oil to a medium size pot on a low medium heat add the chopped Leek, garlic, ginger and green chili and fry until the leek is soft, you may need to a few tablespoons of vegetable stock if the mixture starts to catch.
  2. Add the Garam Masala, Tumeric powder,Tomato Paste, Curry Paste, stir to combine and cook for 30 seconds to 1 minute.
  3. Add the Lentils and Vegetable stock, bring to the boil, the reduce the heat and simmer for 10 minutes>
  4. Add the Cauliflower and tomatoes and simmer for a further 10 minutes or until the Lentils are cooked. The curry should be quite dry, you may need to add more stock or water if the Lentils aren't cooked correctly. They should give to the bite, overcooked Lentils will be mushy, and have an unpleasant mouth feel.)
  5. Turn off the heat, and stir in the spinach.
Notes
  1. Serve with a dollop of low fay yogurt and fresh coriander
beta
calories
239
fat
3g
protein
14g
carbs
41g
more
Adapted from telegraph.co.uk food and drink
45degrees.co.nz http://www.45degrees.co.nz/

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