Spicy egg dhal with chilli and garlic oil
Nutrition Info.(per serve)
1 red chilli, deseeded, finely sliced
2 cloves garlic
2 teaspoons oil
6 curry leaves, optional*
1 onion, finely chopped
5cm-piece fresh ginger, finely chopped
2 tablespoons oil, plus spray oil
1 tablespoon curry powder
700g pumpkin or butternut squash, scrubbed and cut into 1cm cubes
1 1/3 cups split red lentils
1/3 cup chopped fresh coriander, to serve
4 wholemeal roti, to serve
4 tablespoons low-fat yoghurt, to serve
Total fat 19g
Saturated fat 4g
Dietary fibre 15g
- To prepare spice mix, in a non-stick pan, place chilli and garlic with 2 teaspoons of the oil and curry leaves. Heat gently to allow the flavours to develop. Remove from heat and set aside.
- To make the dhal, in a pan, heat remaining oil over medium. Cook onion and ginger until softened. Stir in curry powder. Cook for 1 minute.
- Add pumpkin and toss to coat in spices. Cook for 3 minutes. Add lentils with 5-6 cups boiling water. Bring to the boil. Simmer for 20-25 minutes, adding coriander one minute before serving.
- Meanwhile, spray a pan with oil and set over a medium-high heat. Crack in eggs, cook until done to your liking.
- To serve, divide dhal among 4 plates. Top with egg, drizzle with spice mix and serve roti and a spoonful of yoghurt on the side.
*If you don’t have curry leaves, you can add cumin seeds.
Make it gluten free: Use gluten-free flat bread instead of roti and check curry powder is gluten free.
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