5 from 10 votes
Butternut Squash, Cauliflower and Red Lentil Dhal
This dhal combines butternut squash, cauliflower, and red lentils cooked with aromatic spices like garam masala and turmeric for a hearty, vegetable-forward curry. The texture is thick and stew-like, and the flavor is mildly spiced with a balance of sweetness from squash and warmth from ginger and garlic. Served with rice or flatbreads, it makes a filling vegetarian main course.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
6
Calories:
255 kcal
Course:
Main Course
Cuisine:
Fusion, Indian, British
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.
Cup of Yum
Notes
- This dhal is suitable for freezing to preserve leftovers.
- Nutrition information provided is approximate and for guidance only.
Nutrition Information
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%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 255
% 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.