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Prawn and Roasted Butternut Squash Dal
Pescatarian
Prawn and Roasted Butternut Squash Dal

with Red Split Lentils

45 min
Difficulty: 2/3
Asian

This Prawn and Roasted Butternut Squash Dal is bursting full of flavours and makes the perfect dinner night option from HelloFresh. Cook up a fresh start! SOURCE OF PROTEIN - Protein contributes to the maintenance of muscle mass.

Allergens

Celery
Crustaceans
Mustard

Utensils

Baking Tray
Aluminum Foil
Garlic Press
Lid
Pan

Tags

Healthy Options
Pescatarian
Under 650 kcal
Ingredients
Onion

Onion

1 unit(s)

Garlic Clove

Garlic Clove

1 unit(s)

Butternut Squash

Butternut Squash

1 unit(s)

Korma Curry Paste

Korma Curry Paste

50 grams

Coconut Milk

Coconut Milk

180 milliliter(s)

Vegetable Stock Paste

Vegetable Stock Paste

10 grams

Red Split Lentils

Red Split Lentils

100 grams

King Prawns

King Prawns

150 grams

Water for the Dal

Water for the Dal

250 milliliter(s)

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).

Trim the butternut squash, halve lengthways, then scoop out the seeds (peel first if you prefer). Cut into 1cm chunks.

2
Roast the Butternut

Pop the diced butternut onto a large baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer. TIP: Use two baking trays if necessary.

When the oven is hot, roast on the top shelf until golden and cooked through, 25-30 mins. Turn halfway through.

Once cooked, remove from your oven.

3
Fry the Onion

Meanwhile, heat a drizzle of oil in a large frying pan on medium-high heat.

Once hot, add the onion and cook, stirring frequently, until soft and golden, 7-8 mins.

4
Simmer and Spice

Add the korma curry paste and garlic to the onion and cook, stirring, for 1 min.

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

Reduce the heat, cover with a lid (or some foil) and cook until the lentils are soft, 20-25 mins. Stir often to ensure they don't stick to the bottom of the pan.

5
Cook the Prawns

While the lentils cook, drain the prawns.

Once the lentils are cooked, bring to the boil and stir through the prawns.

Simmer until the prawns are cooked through, 5-6 mins. IMPORTANT: Wash your hands and equipment after handling raw prawns. They're cooked when pink on the outside and opaque in the middle.

6
Finish and Serve

When the prawns are cooked, add a splash of water to the dal if you feel it needs it. Stir through two thirds of the roasted butternut.

Share the prawn dal between your bowls and top with the remaining roasted butternut to finish.

Enjoy!

Nutrition per serving

2413

kJ

Energy (kJ)

577

kcal

Energy (kcal)

22.1

g

Fat

14.6

g

of which saturates

66.9

g

Carbohydrate

22.8

g

of which sugars

22.6

g

Dietary Fibre

27.4

g

Protein

3.52

g

Salt

20 min 2/3
Medium Spice

with Coconut and Red Split Lentils

20 min 2/3
Calorie Smart
0 min 2/3
Medium Spice
Under 600 calories

with Coconut and Red Split Lentils

20 min 2/3
Pescatarian
20 min 2/3
20 min 2/3
20 min 2/3
Medium Spice
Under 600 calories
WeightWatchers
20 min 2/3
Medium Spice

with Coconut and Red Split Lentils

20 min 2/3
High Protein
Calorie Smart
Pescatarian
20 min 2/3

with Coconut and Red Split Lentils

20 min 2/3
Calorie Smart
Pescatarian
Customer Favourite

with Coconut and Red Split Lentils

20 min 2/3
High Protein
Calorie Smart
Pescatarian

with Coconut and Red Split Lentils

20 min 2/3
Calorie Smart
Pescatarian
20 min 2/3
Medium Spice

with Red Split Lentils

20 min 2/3
20 min 2/3
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