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Coconut Chickpea, Chicken Tenders and Lentil Dal
Spicy
Coconut Chickpea, Chicken Tenders and Lentil Dal

with Cilantro Basmati Rice

7 min
Difficulty: 1/3
Indian

Ingredients: Chicken tenders • Chickpeas (chickpeas, water, salt, ascorbic acid, disodium EDTA) • Coconut milk (coconut extract, water) • Flatbread (enriched wheat flour, water, canola oil, yogurt (milk ingredients, modified corn starch, carrageenan, pectin, active bacterial culture), milk, yeast, buttermilk, sugar, vinegar, salt, wheat gluten, corn flour, guar gum, vegetable monoglycerides, baking powder, soy lecithin, natural flavours, potassium sorbate, calcium propionate, sodium bicarbonate, sorbic acid, enzymes) (milk, soy, wheat) • Roma tomatoes • Basmati rice • Red onion • Red lentils • Spinach • Ginger garlic puree (garlic, water, ginger, soybean oil, spices, citric acid, xanthan gum, potassium sorbate) • Indian spice blend (coriander, turmeric, cumin, salt, spices, onion powder, garlic powder, mustard ground, black pepper, chili powder, chili flakes, canola oil, silicon dioxide) (mustard) • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) (soy, sulphites) • Cilantro.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Baking Sheet
Large Pot
Measuring Spoons
Strainer
Medium Pot
Measuring Cups
Silicone Brush

Tags

Spicy
Ingredients
Chickpeas

Chickpeas

1 unit(s)

Red Lentils

Red Lentils

0.5 cup

Basmati Rice

Basmati Rice

0.75 cup

Coconut Milk

Coconut Milk

1 unit(s)

Indian Spice Mix

Indian Spice Mix

18 g

Ginger-Garlic Puree

Ginger-Garlic Puree

2 tbsp

Cilantro

Cilantro

7 g

Tomato

Tomato

2 unit(s)

Red Onion

Red Onion

1 unit(s)

Vegetable Stock Powder

Vegetable Stock Powder

7.5 g

Flatbread

Flatbread

2 unit(s)

Baby Spinach

Baby Spinach

56 g

Chicken Breast Tenders

Chicken Breast Tenders

310 g

Butter

Butter

1 tbsp

Oil

Oil

1 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Make rice and prep

  • Preheat the oven to 450˚F. Wash and dry all produce.
  • To a medium pot, add 1 1/4 cups (2 1/2 cups) water, 1 tbsp (2 tbsp) butter and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high. 
  • Using a strainer, rinse rice until water runs clear.
  • To the boiling water, add rice, then reduce heat to low. Cover and cook for 13-15 min, until rice is tender and liquid is absorbed. Remove from heat. Set aside, still covered.
  • Peel, then cut onion into 1/4-inch pieces. 

2
Start dal

  • Heat a large pot over medium-high.
  • When hot, add 1/2 tbsp (1 tbsp) oil and onions. Cook for 3-4 min, stirring occasionally, until onions soften slightly.
  • Meanwhile, using a strainer, rinse lentils until water runs clear.
  • Drain and rinse chickpeas.
  • To the pot with onions, add ginger-garlic puree and Indian Spice Mix. Cook for 1 min, stirring often, until fragrant. Season with salt and pepper.

3
Finish dal

  • Add lentils, chickpeas, coconut milk and 3/4 cup (1 1/2 cups) water. Bring to a boil over high. 
  • Once boiling, reduce heat to medium-low. Cook for 10-15 min, stirring often, until lentils soften.
  • Cut tomatoes into 1/4-inch pieces.
  • Roughly chop spinach.
  • Roughly chop cilantro.
  • Add vegetable stock powder, tomatoes and spinach. Cook for 2 min, stirring occasionally, until spinach is wilted. Season with salt and pepper.

4
Cook chicken and toast flatbreads

  • Meanwhile, pat chicken dry with paper towels. Season with salt and pepper.
  • Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.**
  • While chicken is cooking, on an unlined baking sheet, arrange flatbreads, then brush with 1/2 tbsp (1 tbsp) oil and season with salt.
  • Toast in the bottom of the oven for 3 min, until softened.

5
Finish and serve

  • Transfer flatbreads to clean cutting board. Cut into wedges.
  • Add half the cilantro to rice. Fluff and mix in with fork.
  • Divide rice and dal between bowls. Top with chicken.
  • Sprinkle remaining cilantro over top.
  • Serve flatbreads alongside.

6

If you've opted to add chicken, pat chicken dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.** Meanwhile, toast flatbreads as directed.

7

Top bowls with chicken.

Nutrition per serving

1440

kcal

Calories

45

g

Fat

23

g

Saturated Fat

182

g

Carbohydrate

12

g

Sugar

24

g

Dietary Fiber

78

g

Protein

140

mg

Cholesterol

1960

mg

Sodium

0.3

g

Trans Fat

2300

mg

Potassium

300

mg

Calcium

13

mg

Iron

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