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North Indian Style Cauliflower & Lentil Dal
Veggie
WeightWatchers
North Indian Style Cauliflower & Lentil Dal

with Caramelised Onion and Spinach

35 min
Difficulty: 2/3
Indian

This delicious North Indian Style Cauliflower & Lentil Dal has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle. Warming with a slight kick, this North Indian style spice mix gives any dish a tasty boost. Made with spices common in Indian cuisine, this spice mix contains ingredients such as chilli flakes, ground cumin, ground turmeric and ginger, making its aromatic taste perfect for roasting veg and pan-frying meat, as well as a flavour driver in curries. SOURCE OF PROTEIN - Protein contributes to the maintenance of muscle mass

Allergens

Celery

Utensils

Medium Saucepan
Baking Tray
Garlic Press
Sieve

Tags

Veggie
Healthy Options
Under 650 kcal
WeightWatchers
Ingredients
Onion

Onion

1 unit(s)

Garlic Clove

Garlic Clove

2 unit(s)

Lentils

Lentils

1 carton(s)

Cauliflower Florets

Cauliflower Florets

300 grams

North Indian Style Spice Mix

North Indian Style Spice Mix

1 sachet(s)

Tomato Puree

Tomato Puree

30 grams

Coconut Milk

Coconut Milk

200 milliliter(s)

Vegetable Stock Paste

Vegetable Stock Paste

10 grams

Lime

Lime

0.5 unit(s)

Baby Spinach

Baby Spinach

40 grams

Sugar for the Onions

Sugar for the Onions

0.5 tsp

Water for the Dal

Water for the Dal

100 milliliter(s)

Honey

Honey

1 tbsp

Preparation
1
Get Prepped

Preheat your oven to 220°C/200°C fan/gas mark 7.

Halve, peel and thinly slice the onion. Peel and grate the garlic (or use a garlic press).

Drain and rinse the lentils in a sieve.

2
Caramelise the Onion

Heat a drizzle of oil in a medium saucepan on medium heat.

Once hot, add the onion and season with salt and pepper. Fry, stirring occasionally, until golden, 10-12 mins. 

Add the sugar for the onions (see pantry for amount) and cook until caramelised, 1-2 mins more.

3
Cauli Time

Halve any large cauliflower florets and pop them onto a large baking tray.

Drizzle with oil, season with salt and pepper, then sprinkle over half the North Indian style spice mix. Toss to coat, then spread out in a single layer.

When the oven is hot, roast on the top shelf until golden brown and tender, 15-20 mins. 

4
Simmer the Lentils

Once the onion has caramelised, add the garlic, tomato puree and remaining North Indian style spice mix to the pan. Stir-fry for 1 min.

Stir in the coconut milk, veg stock paste, lentils and water for the dal (see pantry for amount), then bring to a simmer.

Cook until thickened and the lentils are tender, 8-10 mins. Add a splash of water if it's too thick.

5
Bring on the Spinach

When the cauliflower has 5 mins remaining, remove the tray from the oven. Drizzle over the honey (see pantry for amount), toss to coat, then roast for the remaining time.

Meanwhile, halve the lime (see ingredients for amount).

Once thickened, add the spinach to the dal a handful at a time until wilted and piping hot, 1-2 mins. 

Remove from the heat and squeeze in some lime juice. Taste and add salt, pepper and more lime juice if needed.

6
Serve

Spoon the dal into your serving bowls and top with the roasted cauliflower. 

Enjoy!

Nutrition per serving

2002

kJ

Energy (kJ)

479

kcal

Energy (kcal)

24.6

g

Fat

19.9

g

of which saturates

47.7

g

Carbohydrate

20.5

g

of which sugars

14.2

g

Dietary Fibre

16.5

g

Protein

2.67

g

Salt

with Caramelised Onion and Spinach

20 min 2/3

with Lentil and Coconut Dal

20 min 2/3
Veggie
Under 600 calories

with Caramelised Onion and Spinach

20 min 2/3
Low Carb
High Protein
Calorie Smart

with Caramelised Onion and Spinach

20 min 2/3
Veggie
Low Carb
Calorie Smart

with Caramelised Onion and Spinach

20 min 2/3
Veggie

with Caramelised Onion and Spinach

20 min 2/3
Veggie
WeightWatchers

with Lentil and Coconut Dal

20 min 2/3
Under 600 calories

with Lentil and Coconut Dal

20 min 2/3
Veggie

with Caramelised Onion and Spinach

20 min 2/3
Veggie
Climate Conscious

with Caramelised Onion and Spinach

20 min 2/3
Veggie
WeightWatchers

with Lentil and Coconut Dal

20 min 2/3
Veggie
Under 600 calories
WeightWatchers

with Lentil and Coconut Dal

20 min 2/3
Plant-based

with Caramelised Onion and Spinach

20 min 2/3
Veggie
Climate Conscious

with Caramelised Onion and Spinach

20 min 2/3

with Caramelised Onion and Spinach

20 min 2/3

with Caramelised Onion and Spinach

20 min 2/3
Veggie
WeightWatchers

with Lentil and Coconut Dal

20 min 2/3
Veggie
WeightWatchers

with Lentil and Coconut Dal

0 min 2/3
Veggie
Under 600 calories
WeightWatchers
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