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Vegetable Dahl

Vegetable Dahl
Dinner

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
10 minutes
COOK TIME:
35 minutes

Ingredients

  • 1 tbsp olive oil (or vegetable oil)
  • 1 medium brown onion, finely chopped
  • 2 garlic cloves, peeled and grated
  • 2 tsp fresh ginger, grated
  • 1 tsp ground turmeric
  • 1 tbsp garam masala
  • ½ tsp chilli powder (optional)
  • cups dried red lentils, rinsed, drained
  • 1 cup cauliflower florets
  • ¾ cup green beans, sliced
  • 1 large carrot, diced
  • 3 tomatoes, coarsely chopped
  • 4 cups water
  • Chobani no-fat plain yoghurt to serve (optional)
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Method

  • Heat the oil in a large saucepan over a medium heat. Add the onion. Cook, stirring, until softened. Add the garlic, ginger, turmeric, garam masala and chilli. Cook, stirring, for 1 minute or until the spices smell fragrant
  • Add the lentils, cauliflower, beans, carrot, tomato, and water to the saucepan and stir well. Bring the mixture to the boil, then reduce the heat to low and simmer gently for 30-35 minutes or until the lentils are very soft
  • Serve with 2 tablespoons yoghurt per person

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.


Nutritional information (per serve)

Calories: 337.1kcal | Carbohydrates: 42.4g | Protein: 19.1g | Fat: 5.4g | Saturated Fat: 0.8g | Sodium: 33.5mg | Potassium: 1056mg | Fiber: 14.6g | Sugar: 9.8g
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