Red Lentil Dhal with Cauliflower, Spinach & Peas

Red Lentil Dhal with Cauliflower, Spinach & Peas

Dhal is one of my favourite examples of how simple, traditional foods can be deeply nourishing. Red lentils are rich in fibre and plant protein, providing slow-digesting carbohydrates that help support steady energy, satiety and a healthy gut microbiome. Adding a variety of colourful vegetables increases the diversity of plant nutrients we consume, which is an important part of supporting long-term health.
Cooking time: 40 mins

INGREDIENTS

Serves 3-4
  • 1 tsp mustard seeds
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 tbsp coconut oil
  • 1 onion, finely chopped
  • 1 garlic clove, finely chopped
  • 1 fresh red chilli, sliced
  • 3cm fresh ginger, grated
  • 1 x 400ml can coconut milk
  • 150g dried red lentils, rinsed
  • 200ml water, or a mixture of water and broth
  • 200g frozen cauliflower
  • 200g frozen peas
  • 100g fresh spinach
  • Sea salt and freshly ground black pepper
  • A large handful of fresh coriander, to serve
  • Juice of ½ lime, to serve (optional)
  • Pomegranate seeds, to serve (optional)

Add the mustard seeds, turmeric and cumin to a large saucepan over medium heat. Dry roast gently for 30–60 seconds until fragrant, stirring constantly.

Add the coconut oil, followed by the onion. Cook for 5–8 minutes until softened.

Add the garlic, chilli and ginger and cook for another minute.

Pour in the coconut milk, then add the lentils, water or broth, cauliflower and peas.

Bring to the boil, then reduce the heat and simmer gently for 30–40 minutes, stirring occasionally, until the lentils are tender and the dhal has thickened. The longer it cooks, the creamier and more flavourful it becomes. Add a little extra water if needed.

Stir through the spinach during the final 2 minutes of cooking until just wilted. Season to taste with sea salt and freshly ground black pepper.

Finish with fresh coriander, a squeeze of lime and, if using, a scattering of pomegranate seeds.

Serve on its own or with red rice, quinoa or cauliflower rice.

Nut Free, Gluten Free, Vegetarian, Dairy Free, Refined Sugar Free,