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Indian Lentil & Cauliflower Dhal Filo Pie
Calorie Smart
Plant Based
Indian Lentil & Cauliflower Dhal Filo Pie

with Roasted Veggies

20 min
Difficulty: 1/3
Indian

A dhal in a pie is too good to be true, but here are the facts to prove that this is indeed the best pie in town. You can’t dispute a veggie-packed filling complete with lentils and cauliflower when there’s a bunch of flavours including hints of coconut. A crunchy filo pastry on top seals the deal. Case closed, the dhal filo pie wins! *This recipe is under 650kcal per serving.*

Allergens

May contain traces of allergens
Gluten

Utensils

Baking Paper
Large Non-Stick Pan
Baking Dish
Baking Tray

Tags

Calorie Smart
Plant Based
Ingredients
Olive oil

Olive oil

Cauliflower

Cauliflower

1 portion

Carrot

Carrot

1

Parsnip

Parsnip

1 packet

Garlic

Garlic

2 clove

Tomato paste

Tomato paste

1 packet

Mumbai Spice Blend

Mumbai Spice Blend

1 sachet

Boiling water

Boiling water

1.25 cup

Coconut milk

Coconut milk

1 packet

Red lentils

Red lentils

1 packet

Filo pastry

Filo pastry

1 packet

Coriander

Coriander

1 packet

Preparation
1
1

• Preheat oven to 220ºC/200ºC fan-forced. • Cut cauliflower into small florets. Cut carrot and parsnip into bite-sized chunks. • Place veggies on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. • Spread out evenly, then roast until tender and brown around edges, 20-25 minutes.

2
2

• Meanwhile, boil the kettle. Finely chop garlic.

3
3

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. • Cook garlic, tomato paste and Mumbai spice blend until fragrant, 1-2 minutes. • Add the boiling water (11/4 cups for 2 people / 21/2 cups for 4 people), coconut milk and red lentils. Season, then stir to combine and bring to a simmer, 1-2 minutes.

4
4

• Transfer the lentil dhal mixture to a baking dish. Cover tightly with foil and bake until liquid is absorbed and lentils have softened, 20-25 minutes. • When the dhal is done, remove from oven, stir through roasted veggies and a splash of water. Season to taste.

5
5

• Lightly scrunch each sheet of filo pastry and place on top of dhal mixture to completely cover filling. • Gently brush (or spray) pastry with olive oil. Return dhal pie to the oven and bake until pastry is golden, 20-25 minutes.

6
6

• Divide Indian lentil and cauliflower dhal filo pie between bowls. • Tear over coriander leaves to serve (see ingredients). Enjoy!

Nutrition per serving

2445

kJ

Energy (kJ)

584

kcal

Calories

24.7

g

Fat

15.9

g

of which saturates

89.3

g

Carbohydrate

16.3

g

of which sugars

12.6

g

Dietary Fibre

26.7

g

Protein

1766

mg

Sodium

1/3
Calorie Smart
Plant Based
Climate Superstar
1/3
Calorie Smart
Plant Based
Climate Superstar
Cosy-comforts
20 min 1/3
Calorie Smart
Plant Based
1/3
Veggie
1/3
Calorie Smart
Plant Based
Climate Superstar
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