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Vegetable dhansak recipe

169 ratings

A dhansak is a popular Indian curry with light Persian influence, our veggie version combines lots of veg, lentils and layers of spice for a well balanced meal that's perfect with a side of fluffy white rice. See method

Serves 4
20 mins to prepare and 45 mins to cook
371 calories / serving
Healthy
Vegetarian

Ingredients

sunflower oil spray
1 medium onion, peeled and finely chopped
550g sweet potatoes, peeled and cut into 3cm chunks
2 medium carrots, peeled and cut into 5mm slices
2 garlic cloves, peeled and crushed
15g chunk fresh root ginger, peeled and finely grated
1 green chilli, finely chopped (deseed first if you prefer)
2tsp ground cumin
2tsp ground coriander
½ tsp ground turmeric
¼tsp cayenne pepper
200g dry split red lentils, well rinsed and drained
900ml vegetable stock (made with 1 vegetable stock cube)
227g chopped tomatoes
½tsp fine sea salt, plus extra to season
1 small cauliflower, broken into florets
180g fine green beans, trimmed and halved
ground black pepper
fat free yogurt, to serve
freshly cooked basmati rice, to serve

If you don't have red lentils, you can try using green lentils instead

Each serving contains

Energy
1575kj
371kcal 19%
Fat
4g 6%
Saturates
1g 5%
Sugars
19g 21%
Salt
2.8g 47%

of the reference intake
Carbohydrate 70.3g Protein 18.9g Fibre 16.5g

Method

Spritz a large nonstick saucepan or flame-proof casserole dish with oil and place over a medium-high heat. Fry the onion for about 2 ½ minutes or until pale golden brown, stirring constantly. Stir the sweet potatoes, carrots, garlic, ginger, chilli, cumin, coriander, turmeric and cayenne pepper. Cook together for 30 seconds, stirring constantly.
Tip the lentils into the pan with the spiced onion mixture, add the chopped tomatoes and pour over the stock. Stir well and bring to the boil. Skim off any foam that rises to surface with a spoon and discard. Add the salt, stir well and reduce the heat to low.
Simmer gently for 10 minutes, stirring occasionally. Add the cauliflower and cook for 10 minutes more or until the lentils are just tender and breaking apart, stirring occasionally. Stir in the beans and cook for a further 8-10 minutes, stirring regularly.
This curry will continue to thicken after it has been taken off the hob. If making in advance, you may need to add a little extra water when you come to reheat it. Season to taste with salt and freshly ground black pepper. Serve with fat free yogurt and freshly cooked basmati rice.

See more Indian recipes