SWEET POTATO DHAL WITH CURRIED VEGETABLES - BBC GOOD FOOD
This rich and comforting spicy lentil dish, topped with lightly curried vegetables, is delicious served with creamy yogurt and zesty lime
Provided by Justine Pattison
Total Time 1 hours 35 minutes
Prep Time 25 minutes
Cook Time 1 hours 10 minutes
Yield 4
Number Of Ingredients 18
Steps:
- To make the dhal, heat the oil in a large non-stick pan and fry the onion over a low heat for 10 mins, stirring regularly, until softened and very lightly browned – add the garlic for the final min. Stir in the curry powder and cook for 30 secs more.
- Add the lentils, 1 tsp flaked sea salt and 1 litre of water. Stir in the sweet potatoes and bring to the boil. Reduce the heat to a simmer and cook the lentils for 50 mins or until the dhal is thick, stirring regularly. Add a splash of water if the dhal thickens too much. Stir in the lime or lemon juice and season to taste.
- While the dhal is cooking, make the curried vegetables. Half-fill a medium non-stick pan with water and bring to the boil. Add the beans, cauliflower and carrots, and return to the boil. Cook for 4 mins, then drain.
- Return the pan to the heat and add the oil and onion. Cook over a medium-high heat for 3-4 mins or until the onion is lightly browned, stirring regularly. Add the garlic and cook for 1 min more until softened. Stir in the curry powder and cook for a few secs, stirring.
- Add the tomatoes, green chilli according to taste and 200ml cold water. Cook for 5 mins or until the tomatoes are well softened, stirring regularly. Stir in the blanched vegetables and cook for 4-5 mins or until hot throughout. Season with black pepper.
- Divide the dhal between four deep bowls and top with the curried vegetables. Serve with the yogurt, coriander and lime wedges for squeezing over.
Nutrition Facts : Calories 453 calories, FatContent 9 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 67 grams carbohydrates, SugarContent 23 grams sugar, FiberContent 14 grams fiber, ProteinContent 19 grams protein, SodiumContent 1.3 milligram of sodium
TOMATO, PEPPER & BEAN ONE POT RECIPE - BBC GOOD FOOD
Make a batch of this stew at the weekend, then chill or freeze it in portions for easy midweek lunches. See our different toppings to keep it interesting
Provided by Anna Glover
Categories Dinner, Lunch
Total Time 1 hours
Prep Time 15 minutes
Cook Time 45 minutes
Yield Makes 6 portions
Number Of Ingredients 15
Steps:
- Heat the oil in a large pan or casserole on a medium heat. Fry the onion, celery and carrots for 10 mins until soft and golden, then add the peppers and fry for another 5 mins.
- Stir in the garlic for a minute, then add the tomato purée, all the beans and chopped tomatoes, then swirl out the tomato cans with a splash of water and add to the pan with the stock cube, bay leaves, sugar and vinegar. Season and simmer, uncovered, for 25 mins until the sauce reduces to coat the beans and the peppers are soft. Leave to cool before storing in transportable containers. Will keep in the fridge for 3 - 4 days or freeze in portions and defrost in the fridge overnight. Choose your toppings Sweet & spicy Add diced dried apricots and 1 tbsp harissa. Top with yogurt swirled with more harissa, and toasted flaked almonds. Tex-Mex Stir in ½ - 1 tbsp chipotle paste, shredded leftover roast chicken if you have any, and top with diced avocado, grated cheddar and coriander. Smoky BBQ beans Stir in 1 tbsp smoky BBQ sauce and crumble over shop-bought crispy bacon, a dollop of soured cream or yogurt, and some chopped herbs. Added greens Stir in some spinach and top with a sliced boiled egg. Beans on toast Serve the beans on toast or bread, add a dash of Tabasco or chilli flakes, crumble over feta and drizzle with olive oil. Italian-inspired Top with toasted croutons, chopped rosemary, lemon zest and parmesan.
Nutrition Facts : Calories 236 calories, FatContent 3 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 35 grams carbohydrates, SugarContent 18 grams sugar, FiberContent 11 grams fiber, ProteinContent 11 grams protein, SodiumContent 0.8 milligram of sodium
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