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

with Roasted Veggies

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

Large Frying Pan
Baking Paper
Baking Dish
Baking Tray

Tags

Calorie Smart
Plant Based
Climate Superstar
Ingredients
Olive oil

Olive oil

Cauliflower

Cauliflower

1 portion

Carrot

Carrot

1

Parsnip

Parsnip

1

Garlic

Garlic

2 clove

Mumbai Spice Blend

Mumbai Spice Blend

1 sachet

Mild North Indian Spice Blend

Mild North Indian Spice Blend

1 sachet

Tomato paste

Tomato paste

1 packet

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

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, Mumbai spice blend, mild North Indian spice blend and tomato paste 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. • 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. Enjoy!

Nutrition per serving

2547

kJ

Energy (kJ)

25.3

g

Fat

16.2

g

of which saturates

93.5

g

Carbohydrate

18.1

g

of which sugars

13.4

g

Dietary Fibre

27.3

g

Protein

1051

mg

Sodium

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