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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.

Allergens

Celery

Utensils

Medium Saucepan
Baking Tray
Garlic Press
Sieve

Tags

Veggie
Under 650 kcal
WeightWatchers
Ingredients
Onion

Onion

1

Garlic Clove

Garlic Clove

2

Lentils

Lentils

1

Cauliflower Florets

Cauliflower Florets

300

North Indian Style Spice Mix

North Indian Style Spice Mix

2

Tomato Puree

Tomato Puree

30

Coconut Milk

Coconut Milk

200

Vegetable Stock Paste

Vegetable Stock Paste

10

Lime

Lime

0.5

Baby Spinach

Baby Spinach

40

Sugar

Sugar

0.5

Water for the Dal

Water for the Dal

100

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, 8-10 mins. 

Add the sugar (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. Turn halfway through.

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, vegetable stock paste, lentils and water for the dal (see pantry for amount), then bring to a simmer and cook until thickened, 8-10 mins. Add a splash of water if it gets too thick.

Meanwhile, halve the lime.

5
Finish your Dal

Once thickened, add the spinach to the dal a handful at a time until wilted and piping hot, 2-3 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

417

kcal

Energy (kcal)

1745

kJ

Energy (kJ)

20.2

g

Fat

16.6

g

of which saturates

40.3

g

Carbohydrate

14.3

g

of which sugars

15

g

Protein

2.56

g

Salt

with Caramelised Onion and Spinach

20 min 2/3

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
Low Carb
High Protein
Calorie Smart

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
Under 600 calories

with Caramelised Onion and Spinach

20 min 2/3
Veggie
WeightWatchers

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

0 min 2/3
Veggie
Under 600 calories
WeightWatchers

with Caramelised Onion and Spinach

20 min 2/3
Veggie

with Lentil and Coconut Dal

20 min 2/3
Veggie
Under 600 calories

with Lentil and Coconut Dal

20 min 2/3
Veggie

with Lentil and Coconut Dal

20 min 2/3
Veggie
WeightWatchers

with Caramelised Onion and Spinach

20 min 2/3
Veggie
Climate Conscious

with Caramelised Onion and Spinach

20 min 2/3
Veggie
Climate Conscious

with Caramelised Onion and Spinach

20 min 2/3
Veggie
Low Carb
Calorie Smart
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