Red dahl with zucchini (GF)
PLEASE MAKE SURE YOU WASH THE FRESH FRUIT, VEGETABLES AND HERBS BEFORE YOU START.
 |
COOKING TIME |
| 35 Mins |
DIFFICULTY
| INGREDIENTS | 2p | 4p |
| Red onion | 1 | 2 |
| Garlic | 2 cloves | 4 cloves |
| Ginger | 1 cm | 2 cm |
| Zucchini | 1 | 2 |
| Spice mix (curry, turmeric, cumin, cayenne) | 1 tbsp | 2 tbsp |
| Rice | 1 cup | 2 cups |
| Red lentils | 1 cup | 2 cups |
| Spinach | 1 handful | 2 handfuls |
| Lime | 1/2 | 1 |
| Stock cube | 1 | 2 |
| Diced tomato | 200 ml | 400 ml |
| Coconut milk | 200 ml | 400 ml |
| *Soy sauce | 2 tbsp | 4 tbsp |
| *Oil | 1.5 tbsp | 3 tbsp |
* PRODUCTS ARE PANTRY ITEMS AND ARE NOT INCLUDED IN THE BOX NEITHER ARE SALT AND PEPPER
| Nutritional Information | Per Serve |
| Energy | 362Kj |
| Protein | 3.4g |
| Fat, Total | 2.2g |
| – Saturated | 1.6g |
| Carbohydrates | 11.2g |
| – Sugars | 2.1g |
| Sodium | 545mg |
| Allergens |
TOOLS: Saucepan, fry pan, spatula/ wooden spoon
METHOD
1
COOK
Place rice in a saucepan add 1¾ cups of water per cup of rice ● cover, bring to the boil, reduce to low and simmer for 15 minutes ● remove from heat and let rest for 5 minutes with lid on ● fluff with a fork
2
PREP
Slice onions into half rings ● finely chop ginger and garlic ● chop zucchini into 1.5 cm pieces
3
FRY
Place fry pan on high heat with 1.5(3) tbsp of oil ● add onion, garlic & ginger and fry for 3 minutes ● remove 1/3 of onion mix and set aside ● add spices, zucchini, diced tomatoes and salt to the pan ● cook for 4 minutes with lid on top, stirring regularly
4
COOK
Add to the zucchini mix: coconut milk, lentils, soy sauce, 2(4) cups of water and stock cube ● bring to the boil then turn to a simmer ● simmer for 20 minutes uncovered, stirring regularly ● if the sauce gets too thick simply add some more water
5
FINISH & SERVE
Add juice of ½(1) lime ● taste and add salt & pepper if needed ● stir through the spinach until it is wilted (30 seconds) ● place rice in a bowl place the dahl next to the rice and garnish with set aside onion
Attention customers with food allergies. Our products may contain traces of allergens, such as wheat, soybeans, tree nuts, peanuts, or wheat.