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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

May contain traces of allergens
Celery
Nuts
Peanut
Sesame

Utensils

Baking Tray
Bowl
Garlic Press
Sieve
Grill Pan

Tags

Veggie
Under 650 kcal
WeightWatchers
Ingredients
Onion

Onion

1

Garlic Clove

Garlic Clove

2

Lentils

Lentils

1

Flaked Almonds

Flaked Almonds

15

Cauliflower Florets

Cauliflower Florets

300

Tomato Puree

Tomato Puree

30

North Indian Style Spice Mix

North Indian Style Spice Mix

2

Coconut Milk

Coconut Milk

200

Vegetable Stock Paste

Vegetable Stock Paste

10

Lime

Lime

0.5

Baby Spinach

Baby Spinach

100

Sugar

Sugar

0.5

Water for the Dal

Water for the Dal

150

Preparation
1
Get Prepped

Preheat your oven to 200°C.
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.
Heat a large frying pan on medium heat (no oil). Once hot, add the flaked almonds and dry-fry, stirring regularly, until lightly toasted, 3-4 mins. TIP: Watch them like a hawk as they can burn easily.
Transfer to a bowl and set aside.

2
Caramelise the Onion

Pop the (now empty) frying pan back on medium heat with a drizzle of oil.
Once hot, add the onion and sugar (see ingredients for amount). Season with salt and pepper, then fry until soft and sweet, 8-10 mins, stirring occasionally.

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, then pour in the coconut milk, water for the dal (see ingredients for amount), vegetable stock paste and lentils. Bring the mixture to a simmer and cook until the sauce has thickened, 8-10 mins.
Meanwhile, halve the lime.

5
Finish the 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. Sprinkle over the toasted almonds to finish. Enjoy!

Nutrition per serving

475

kcal

Energy (kcal)

1985

kJ

Energy (kJ)

24.6

g

Fat

16.9

g

of which saturates

39

g

Carbohydrate

12.2

g

of which sugars

18.4

g

Protein

1.5

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 Caramelised Onion and Spinach

20 min 2/3
Low Carb
High Protein
Calorie Smart

with Caramelised Onion and Spinach

20 min 2/3

with Lentil and Coconut Dal

20 min 2/3
Veggie

with Caramelised Onion and Spinach

20 min 2/3
Veggie
Low Carb
Calorie Smart

with Lentil and Coconut Dal

20 min 2/3
Veggie
WeightWatchers

with Lentil and Coconut Dal

20 min 2/3
Plant-based

with Caramelised Onion and Spinach

20 min 2/3
Veggie
WeightWatchers

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 Lentil and Coconut Dal

20 min 2/3
Veggie
Under 600 calories

with Caramelised Onion and Spinach

20 min 2/3
Veggie
Climate Conscious

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
Veggie
Climate Conscious

with Caramelised Onion and Spinach

20 min 2/3

with Caramelised Onion and Spinach

20 min 2/3
Veggie
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