Red lentil and carrot dhal with spiced sprouts recipe
For a superb vegan meal, you can't go wrong with a protein-packed, creamy red lentil and carrot dhal. Filled with fragrant Indian spices and topped with crispy Brussels sprouts, this will become a regular in your midweek meal rotation.
See method- Serves 4
- 10 mins to prepare and 30 mins to cook
- 752 calories / serving
- Freezable
- Dairy-free
- Vegan
- Gluten-free
- Vegetarian
- Healthy
Ingredients
- 3 tbsp vegetable oil
- 2 red onions, finely sliced
- 15g fresh ginger, grated
- 3 garlic cloves, crushed
- 3 tbsp garam masala
- 3 carrots, grated
- 400g tin chopped tomatoes
- 250g red split lentils
- 1 vegetable stock pot, made up to 1ltr
- 350g Brussels sprouts, quartered
- 300g long-grain rice
- ½ lemon, cut into wedges
Each serving contains
- Energy
- 3180kJ 752.0kcal
- Fat
- 17g
- Saturates
- 2g
- Salt
- 1.6g
- Sugars
- 21g
of the Reference intake
Carbohydrate 126.8gProtein 28.4gFibre 9.9g
Method
- Heat 2 tbsp oil in a large saucepan over a medium heat. Fry the onions for 10-15 mins until caramelised. Put half on a plate lined with kitchen paper. Fry the ginger and garlic for 1 min. Stir in 2 tbsp garam masala and the carrots; fry for 5 mins.
- Stir in the tomatoes, lentils and stock; season. Bring to a simmer and cook for 30 mins, stirring frequently, until the lentils become creamy. Add a splash of water if it starts to stick.
- Meanwhile, preheat the oven to gas 7, 220°C, fan 200°C. Toss the Brussels sprouts with the remaining oil and garam masala on a baking tray; season. Roast for 15 mins until tender.
- Wash the rice in a sieve until the water runs clear. Tip into a medium, lidded saucepan with 600ml water. Bring to a simmer over a medium- high heat; as soon as it starts to bubble, turn the heat to very low and cover for 10-12 mins until the water has been absorbed. Divide between bowls, spoon over the dhal, then top with the sprouts and any oil. Scatter with the reserved onions and serve with lemon wedges.
- See more Vegan recipes
Freezing and defrosting guidelines
In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.
