Spinach and coconut dal with pitta and yoghurt
This easy coconut dal makes four portions that keep brilliantly – perfect to eat as leftovers on other days with a few little twists and tricks to stop it feeling repetitive. See the recipe tips for ideas.
This recipe is part of a budget student meal plan for one. It is designed to be made in conjunction with a low-cost store-cupboard.
Each serving provides 441 kcal, 16.4g protein, 36.4g carbohydrate (of which 5.2g sugars), 23g fat (of which 15.3g saturates), 11.2g fibre and 0.5g salt.
Ingredients
- 1 tbsp vegetable oil
- 1 onion, finely chopped
- 25g/1oz or a thumb-sized piece fresh root ginger, peeled and finely chopped or grated
- 3 garlic cloves, finely chopped or grated
- 2 tbsp medium curry powder
- 500g/1lb 2oz red lentils, rinsed well and drained
- 1 vegetable stock cube, dissolved in 1 litre/1¾ pint boiling water
- 400ml tin coconut milk
- 150²µ/5½´Ç³ú spinach
- 1 pitta bread, toasted
- 50g/1¾oz plain yoghurt
- â…“ red chilli, very finely sliced or chopped (optional)
- salt and freshly ground black pepper
Method
Heat the oil in a large saucepan over a low–medium heat. Add the onion, ginger and garlic, cover with a lid and cook, stirring frequently, for 10 minutes or until softened, but not coloured.
Add the curry powder and lentils and stir well to make sure the lentils are well coated. Add the stock, bring to a simmer and then cook, stirring regularly, for 15–20 minutes, until the lentils are pale yellow and only retain a little bite. Add the coconut milk and spinach, turn off the heat and stir to combine. Replace the lid and leave the spinach to fully wilt.
Season with salt and pepper. This recipe makes four portions – eat one portion now and divide the remaining three portions into three sealed containers. Keep two portions in the fridge and put one portion in the freezer (see Recipe Tip 2 for details). Serve the dal with the toasted pitta and yoghurt garnished with red chilli, if using.
Recipe Tips
Tip 1: This recipe makes four portions. Each will weigh approximately 600g/1lb 5oz. Eat one portion tonight and divide the remaining 600g/1lb 5oz portions into three sealed containers. Keep two in the fridge and one portion in the freezer. Leave to fully cool to room temperature before chilling or freezing.
Tip 2: If you’re following the budget student meal plan, tomorrow’s lunch is dal leftovers. Place one of the dal portions from the fridge (see above), approximately 600g/1lb 5oz, in a saucepan or microwave-proof container and heat until piping hot. Add a little yoghurt and/or chopped red chilli to the dal to garnish, if preferred, but this is optional.
Tip 3: Place the opened packet of pitta breads in a resealable bag and put in the freezer to keep fresh.
Tip 4: The cost of the red chili has been included in the recipe costings but it's not essential to the recipe.
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