Butternut Squash, Cauliflower and Red Lentil Dhal
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
6
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Calories
255 kcal
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Course
Main Course
Butternut Squash, Cauliflower and Red Lentil Dhal
Description
Butternut Squash, Cauliflower and Red Lentil Dhal is a vegetable-rich curry featuring tender chunks of butternut squash and cauliflower florets simmered with red lentils in a spiced tomato and water mixture. The base starts with sautéed onion, garlic, and ginger, seasoned with chili flakes, garam masala, and turmeric to build a fragrant paste. The vegetables and lentils cook until soft and the sauce thickens to a stew-like consistency.
The dish has a comforting blend of mild warmth from spices and subtle sweetness from the squash balanced by the acidity of tomatoes. The red lentils contribute protein and help thicken the curry, creating a hearty texture. Fresh coriander and lime juice added at the end brighten the flavor and provide freshness.
It is typically served alongside brown rice and Indian breads such as naan or chapatti, making it a versatile vegetarian meal option. This dhal also freezes well for meal prep, and its flavors develop further when reheated.
Ingredients
- 2 tablespoons olive oil
- 1 red onion sliced, medium
- 4 garlic crushed or grated, cloves
- 2 cm ginger grated
- ½ teaspoon chili flakes or more to taste
- 2 teaspoons garam masala
- 2 teaspoons Turmeric
- 500 g butternut squash cut into 1cm cubes
- 500 g cauliflower cut into small florets
- 400 g canned chopped tomatoes
- 400 ml water (i.e. a tomato tin full of water)
- 200 g red lentils
- salt
- black pepper
- 2 tablespoons Coriander plus extra for garnish (optional)
- lime optional, juice of ½ plus extra to serve
- brown rice to serve
- naan bread
- chapatti
Instructions
- Place the olive oil and sliced onion in a wide, deep saucepan and cook on a gentle heat, with the lid on for 5 minutes, stirring occasionally.
- Add the garlic, ginger, chilli, garam masala and turmeric, plus a splash of water to stop the pan going dry, and cook the paste for about a minute.
- Add the chopped butternut squash and cauliflower, plus the lentils and the tin of tomatoes. Fill the tomato tin with water and add to the pan, then add a little salt and pepper. Stir everything together and bring to the boil, then turn down and cover with a lid. Cook for 15-20 minutes until the vegetables are cooked through and the sauce has thickened. Add a splash more water if the pan gets too dry.
- While the curry is cooking, make your rice according to packet instructions / your own preferences.
- When the curry is ready, add in the coriander and lime juice (if using) and serve with the rice (and/or naan breads or chapattis) and a glass of Sauvignon Blanc.
Notes
- This dhal is suitable for freezing to preserve leftovers.
- Nutrition information provided is approximate and for guidance only.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 255 kcal
% Daily Value*
| Calories | 255kcal | 13% |
| Carbohydrates | 42g | 14% |
| Protein | 13g | 26% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 126mg | 5% |
| Potassium | 1108mg | 24% |
| Fiber | 16g | 64% |
| Sugar | 8g | 16% |
| Vitamin A | 9073IU | 181% |
| Vitamin C | 67mg | 74% |
| Calcium | 110mg | 11% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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