Local Member Bundle
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Preparation Time
|
15mins
|
Cooking Time
|
30mins
|
Level
|
Medium
|
Serves
|
4
|
Free Food
|
FF
|
Low-cal spray oil
1 onion, sliced
2 garlic cloves, crushed
1 tbsp grated fresh root ginger
1 red chilli, diced
½ tsp cumin seeds
1 tsp crushed coriander seeds
1 tsp ground turmeric
2 tsp garam masala
300g split red lentils
500ml vegetable stock
4 ripe tomatoes, roughly chopped
Juice of 1 lime
A handful of fresh coriander
240g brown rice
ROASTED ROOTS:
1 fennel bulb, peeled and cut into wedges
1 large red onion, cut into wedges
2 large carrots, cut into chunks
1 medium swede, peeled and cut into chunks
1 tsp fennel seeds
4 sprigs rosemary and thyme
Low-cal spray oil
Sea salt and ground black pepper
Preheat the oven to 200°C, gas mark 6.
Put the fennel, red onion, carrots and swede in a roasting pan and sprinkle with the seeds. Tuck the herbs between the vegetables. Spray lightly with oil and season with salt and pepper. Roast in the oven for 25–30 mins, turning them once or twice, until tender.
Meanwhile, lightly spray a saucepan with oil and cook the onion, garlic, ginger and chilli over a medium heat for 5 mins without colouring. Stir in the seeds and spices and cook for 1 min. Add the lentils and stock and bring to the boil. Reduce the heat and simmer gently for 15 mins. Add the tomatoes and cook for 10 mins or until the lentils are tender and fall apart and the mixture thickens. Add more stock if it’s too thick. Stir in the lime juice and coriander, and season to taste.
Meanwhile, cook the rice according to the instructions on the packet.
Divide the hot dahl between 4 shallow bowls and arrange the roasted vegetables on top.
Serve immediately with the rice.
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