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Vegetable Dhal

Vegetable Dhal

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15 mins + 45 mins
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Serves 4
Gluten free Gluten free

Ingredients

  • 2 Tbsp oil, plus 1 tsp extra for roti
  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 1 Tbsp grated ginger
  • 1/2 Tbsp mustard seeds
  • 1 Tbsp cumin
  • 2 tsp coriander
  • 1 tsp turmeric
  • 1 cup split peas
  • 400g diced tomatoes
  • 3 cups vegetable stock (made with 3 stock cubes dissolved in 3 cups of water)
  • 1 cup Select lentils
  • 1 cup chickpeas
  • 3 cups chopped vegetables fresh or frozen (eg pumpkin, green beans, broccoli)
  • 1/2 cup coconut cream
  • 1/2 cup chopped coriander
  • 100g gluten free rice flour
  • 100g gluten free plain flour

Method

Heat 2 tablespoons of oil in a large saucepan. Add the onion, garlic and ginger, and cook for 3 or 4 minutes until softened.

Add mustard seeds, cumin, coriander and turmeric to the pan and cook for a further 2 minutes until fragrant.

Add split peas, tomatoes and stock. Bring to a simmer for 30 minutes, until the peas start to soften.

Add lentils, chickpeas and vegetables and continue to cook for 15 minutes until all the vegetables are soft.

Add coconut cream and cook heat through.

Just before serving add fresh coriander. Season with salt and pepper.

To make the roti - Place the flours and salt in a bowl, add 180ml warm water and 1 teaspoon oil and mix to combine to a dough. Roll 8 balls into 14cm circles. Heat a frying pan with a splash of oil. Fry the roti for 2 or 3 minutes each side until they bubble slightly and are golden. Repeat until they are all cooked.

Serve dhal in bowls with extra coriander sprinkled on top and roti on the side.

Smart tip - You can substitute the chick peas and lentils with any canned pulses of your choice or just use one type.

Cost of meal is based on actual quantity or portion of each ingredient used to make the recipe. Click here For details and a full breakdown of meal cost.

MEAL INGREDIENTS

Qty Price
Fresh Produce Ginger Whole $9.99 kg
$9.99 kg
Greggs Mustard Seeds Whole $2.39 ea
$2.39 ea
Greggs Spice Cumin Ground $2.39 ea
$2.39 ea
Greggs Herbs Ground Coriander $2.39 ea
$2.39 ea
Greggs Spice Turmeric Ground $2.39 ea
$2.39 ea
Mckenzies Split Peas Yellow $1.80 ea
$1.80 ea
Essentials Tomatoes Diced $0.70 ea
$0.70 ea
Oxo Stock Vegetable Cubes 71g $2.50 ea
$2.50 ea
Select Lentils No Added Salt $1.20 ea
$1.20 ea
Fresh Produce Tomatoes Heirloom
arrow icon exclamation icon Out of stock Out of stock
Essentials Coconut Cream $1.20 ea
$1.20 ea
Superb Herb Coriander Fresh
arrow icon exclamation icon Out of stock Out of stock
Freshlife Rice Flour Gluten Free $2.99 ea club price $3.99 non club member
$2.99 ea club price $3.99 non club member
Sunfield Canola Oil $2.50 ea was $3.00
$2.50 ea was $3.00
Wattie's Chick Peas In Spring Water $1.60 ea was $1.80
$1.60 ea was $1.80
Free From Gluten Flour Standard Plain $4.00 ea
$4.00 ea

PANTRY

Qty Price
Fresh Produce Onions Brown $1.70 kg
$1.70 kg
Fresh Produce Garlic Bulb Nz
arrow icon exclamation icon Out of stock Out of stock