Most weeks I try to be organised and make something healthy that will last me through the work week. If I have to think about lunch once the hunger has already set in, it’s usually too late and there is no stopping the bad choices that follow.
This Vegetable Loaded Dahl is one of the regulars in my lunch rotation. It’s packed with vegetables, filling enough to keep me going through the afternoon, freezes great and tastes even better reheated after the flavours have mingled and settled. If coconut-laced vegetables and lentils aren’t quite your thing, my Pumpkin, Ginger and Coconut Soup or Spinach and Pea Risotto are equally good make-ahead lunches or meals.
I love Indian food, spicy food and just about anything with Asian flavours, but the more complex the recipe, the more likely I am to make a complete mess of it. I’m much more confident baking than trying to master an elaborate curry. Thankfully I live in a city where great curries and spicy food are not hard to find and thankfully this dahl is forgiving if you are anything like me when it comes to curries. This Dahl is straightforward and full of flavour without requiring a cupboard full of spices or techniques. If I can make it work, I’m confident you can too.
I had every intention of making flatbread to serve alongside it, but I wasn’t quite organised enough this week, so that recipe will have to wait for another day. Store bought bread is a great addition if you want something to dip into it.
If you’ve tried my Gluten Free Apple and Zucchini Muffins, you’ll already know I’m an unapologetic sandwich hater (unless it’s toasted and overflowing with oozy cheese). During winter I naturally gravitate towards soups, stews and warm one-pot meals for lunch, and this one is exactly the sort of comforting meal I look forward to reheating. I finish mine with a generous spoonful of Greek yoghurt, crispy fried shallots and, if I’m in the mood, a drizzle of chilli oil or some fresh chilli for a little extra heat.
It’s not trying to be the most authentic dahl you’ll ever eat, and I’m perfectly okay with that. It’s simple, full of flavour, forgiving to make and exactly the sort of meal I find myself coming back to whenever I need something warm, healthy and comforting – and its the closest I’ll get to decent Indian inspired cooking.
Worth Making?
- Yes — if you’re trying to get more vegetables into a meal without too much effort
- Yes — if you like make ahead comfort meals that are also full of good for you ingredients
- Yes — if you’re anything like me and love Asian inspired food but often fail in the execution
- Yes — if your freezer needs a few emergency meals
- Skip it — if you need a high protein meal, this one is packed with veggies not meat
- Skip it — if you’re expecting restaurant-style dahl swimming in butter and cream
- Skip it — if its the middle of summer or a heat wave, go for a salad or something light instead – this is rug up comfort food
Vegetable Loaded Dahl
Ingredients
- 2 Tb Olive oil or mild vegetable oil
- 1 large onion finely diced
- 4 cloves garlic crushed or finely diced
- 3 tsp grated fresh ginger
- 1 Tb curry powder (masala)
- 1 tsp ground turmeric
- 1 tsp ground Cumin
- 250 grams dry red lentils
- 2 carrots diced
- 2 zucchini diced
- 1 large capsicum diced
- 200 grams pumpkin or butternut squash in small cubes (skin and seeds removed)
- 400 grams diced tinned tomatoes (1 standard tin)
- 1 litre vegetable stock
- 400 ml coconut milk (1 tin)
- 250 grams baby spinach washed
- 1/2 lime or lemon (juice only)
Instructions
- Heat oil in a large pot over medium heat
- Cook onion for 5–7 minutes until softened, add garlic, carrots, ginger and spices
- Cook for a few minutes until fragrant, careful not to burn the spices
- Stir in lentils, zucchini, capsicum and pumpkin. Add tomatoes, stock and coconut milk
- Bring to a gentle simmer and cook for 25–30 minutes, stirring occasionally
- Once the lentils have broken down and the vegetables are tender, stir through spinach until wilted
- Serve with fresh fresh naan or flat bread, top with yoghurt, fresh coriander, chopped toasted cashews and or some mango chutney
Make it your own way
- Add cauliflower, broccoli stems or whatever vegetables you enjoy or need to hide in the dahl
- Stir through shredded roast chicken for extra protein or top with a runny fried egg
- Use sweet potato or regular potato instead of pumpkin
- Add a finely chopped chilli with the onion if you like heat or top with chilli oil or even better, crispy chilli oil
- Replace half the coconut milk with Greek yoghurt stirred through at the end for a lighter version
- Top with fresh shallots for some vibrant texture and colour
- Add a handful of frozen peas in the final few minutes for extra sweetness and colour
