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Spicy Cauliflower & Potato Dhal Recipe

Looking for an easy Spicy Cauliflower & Potato Dhal recipe? Learn how to make Spicy Cauliflower & Potato Dhal using healthy ingredients.


Submitted by mysticgemcatz

Makes 4 servings



Potato and cauliflower cooked with lentils in a mildly spiced sauce. Nice served with Basmati rice.

Recipe Ingredients for Spicy Cauliflower & Potato Dhal

1 tbsp sunflower oil
1 large onion, coarsely chopped
2 garlic cloves, crushed
2 tbsp finely chopped fresh ginger
2 tbsp mild curry powder
170 g (6 oz) red lentils
1 tsp ground cumin
1 tsp turmeric
400 g (14 oz) new potatoes, halved
3 cups cauliflower, broken into florets
1 red pepper, seeded and coarsely chopped
4 tomatoes, skinned and quartered
225 g (8 oz) baby spinach leaves

Recipe Directions for Spicy Cauliflower & Potato Dhal

  1. Heat the oil in a large saucepan. Add the onion, garlic and ginger, and cook for 5 minutes. Stir in the curry powder and stir for a further 2 minutes over a gentle heat.

  2. Stir in the lentils, cumin, turmeric, and 1 litre (1 3/4 pints) water. Bring to the boil, then cover the pan and simmer gently for 10 minutes. Stir in the potatoes and cook for a further 10 minutes, then add the cauliflower and cook for another 10 minutes. Add the pepper and tomatoes, and simmer for 5 minutes.

  3. Stir the spinach into the curry and cook for 2 minutes or until just wilted.

Categories

Beans, Main Dish

Nutrition Facts
Serving Size 475.9g
Amount Per Serving
Calories
354
Calories from Fat
49
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
88mg
4%
Potassium
1877mg
54%
Total Carbohydrates
62.2g
21%
Dietary Fiber
22.8g
91%
Sugars
10.4g
Protein
18.4g
Vitamin A 146% Vitamin C 216%
Calcium 15% Iron 44%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • Very high in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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