Vegetable dhansak recipe

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  • Serves 4
  • 20 mins to prepare and 45 mins to cook
  • 371 calories / serving
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HE VEGDHANSAK

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.

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  • 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
  • ½tsp 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
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  • Energy 1574kj 371kcal 19%
  • Fat 4.3g 6%
  • Saturates 1g 5%
  • Sugars 18.6g 21%
  • Salt 2.8g 47%

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

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