Red Lentil and Spinach Dal
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Red Lentil and Spinach Dal

Red Lentil and Spinach Dal

with Roasted Aubergine and Basmati Rice

This delicious Red Lentil and Spinach Dal has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:
WeightWatchers
Veggie
Under 600 calories
Allergens:
Mustard
Celery

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time40 minutes
Cooking time30 minutes
DifficultyMedium

Ingredients

serving amount

1

Red Onion

1

Garlic Clove

1

Aubergine

(May contain Celery)

1

North Indian Style Spice Mix

150

Basmati Rice

50

Korma Curry Paste

(Contains Mustard)

1

Tomato Passata

100

Red Split Lentils

10

Vegetable Stock Paste

(Contains Celery)

40

Baby Spinach

Not included in your delivery

350

Water for the Dal

300

Water for the Rice

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Nutritional information

Energy (kcal)624 kcal
Energy (kJ)2609 kJ
Fat7.6 g
of which saturates1.3 g
Carbohydrate117 g
of which sugars18.4 g
Protein23.9 g
Salt2.95 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Chopping Board
Garlic Press
Knife
Baking Tray
Medium Saucepan
Lid

Instructions

Get Prepped
1

Preheat your oven to 200°C. Halve, peel and chop the red onion into small pieces. Peel and grate the garlic (or use a garlic press). Trim the aubergine then halve lengthways. Chop each half into four long strips then chop widthways into roughly 3cm pieces.

Roast the Aubergine
2

Pop the aubergine pieces onto a large baking tray. Drizzle with oil and season with salt, pepper and North Indian style spice mix. Toss to coat, then arrange in a single layer. Roast the aubergine until golden brown and soft, 20-25 mins, turning halfway through. Meanwhile, heat a drizzle of oil in a medium saucepan on a medium heat. When hot, add the onion and cook, stirring frequently until tender, 3-4 mins.

Cook the Rice
3

Pour the cold water for the rice (see ingredients for amount) into a medium saucepan with a tight-fitting lid. Stir in the rice and 1/4 tsp salt, cover with the lid and bring to the boil on medium-high heat. Once boiling, turn the heat down to its lowest setting. Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

Make the Dal
4

Add the korma style paste and garlic to the onion and cook, stirring frequently, for 1 min. Add the passata, lentils, water (see ingredients for amount) and vegetable stock paste. Stir well and bring to a boil. Once boiling, lower the heat to medium and cook until the lentils are soft, 20-25 mins. TIP: Stir regularly to make sure it doesn't stick to the bottom of the pan and add a splash of water if it starts to get too thick.

Add the Spinach
5

Once the lentils are cooked, add the spinach a handful at a time, stirring until wilted and piping hot, 2-3 mins. Stir through the roasted aubergine and cook until everything is piping hot. Taste and season with salt and pepper if necessary. TIP: Add a splash more water if it's a little thick.

Serve
6

Once everything is ready, divide the rice between your bowls. Top with the aubergine dal and tuck in. Enjoy!