Lentil dal, spiced roast cauliflower and mint yoghurt
by Hollie Grant
I love Indian food, and the more fragrant it is, the better. This dal has a few components but they are all well worth the effort. I love serving this on a large platter so people can help themselves to the accompaniments, or as a healthy snack when I need a pick-me-up in the afternoon.
Lentils are an incredible source of fibre, which helps to maintain a healthy digestive system. This recipe also contributes two portions of vegetables to your five-a-day and is a high source of fibre and a source of protein. The mint yoghurt cuts through the spices of the dal beautifully.
For the dal:
350g red split lentils, rinsed
1 litre good-quality vegetable stock (low-salt if possible)
2 tsp turmeric
1 tbsp olive oil
2 tsp curry powder or garam masala
½ tsp cumin
½ tsp fennel
½ tsp coriander seeds, crushed
½ fresh red chilli, thinly sliced
1 large red onion, thinly sliced
4 garlic cloves, finely chopped
2 large carrots, grated
For the roasted cauliflower:
400g cauliflower, broken into mini florets
2 tbsp olive oil
2 tsp curry powder or garam masala, plus extra to serve
For the mint yoghurt:
4 tbsp Greek yoghurt
Large handful of fresh mint, chopped
Juice of ½ lemon
Preheat the oven to 160°C Fan (180°C/350°F/Gas Mark 4).
Rinse the lentils and place them in a large saucepan with the stock and turmeric. Bring to the boil, then lower the heat and simmer for 25–30 minutes, or until the lentils are soft.
Meanwhile, spread the cauliflower florets out in a large roasting tray. Drizzle over the oil, then add a generous grind of fresh black pepper and the curry powder or garam masala. Toss to coat and pop the tray in the oven for 20 minutes, turning the cauliflower florets halfway through.
When the lentils are almost done, heat the oil in a large frying pan over
a medium heat, add the spices, fennel, coriander and chilli and fry for
2 minutes until fragrant. Add the onion, garlic and carrots and fry for 5–6 minutes until soft, then reduce the heat to low.
Mix the ingredients for the yoghurt together in a bowl and leave to one side.
When the lentils are soft, add them to the onion and carrot mixture in the pan. Stir well, adding a little more pepper if needed. Divide between four bowls, and serve with the roasted cauliflower (sprinkle a little extra curry powder or garam masala on top, if you like) and mint yoghurt dressing on the side, for people to help themselves.
You can swap the red lentils for any you have in your cupboard (the recipe also works well with green lentils) and use non-dairy alternatives for the yoghurt, if you prefer a vegan snack.