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Black Dal with Spiced Squash & Cashew Chutney
Garam masala adds flavour – fast. Sprinkled over butternut squash and roast till soft and golden. Stir it into black lentil dal, filled with fragrant ginger. Pair the duo with a lemony and herby cashew chutney featuring chilli and fresh-cut mint.
Prep in 10
1/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 1 unwaxed lemon (use half)
- 4 tsp ginger & garlic paste (use half) (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 240g black beluga lentils (drained) (Wheat, Mustard, Soya, Cereals Containing Gluten) (Organic beluga black lentils and water)
- 2 tsp garam masala (use half) (Coriander, cinnamon, garlic powder, ginger, pimento, clove, cumin, black pepper, turmeric, cardamom, cayenne pepper)
- 80g baby spinach
- 20g cashew nuts (use half) (Nuts)
- 1 small butternut squash (use half)
- 1 chilli (use half)
- 2 onion
- 1 tsp black mustard seeds (use half) (Mustard)
- 1 tbsp tomato puree (use half)
- 1 handful of fresh mint (use half)
- 2 tbsp cashew butter (use half) (Nuts, Peanuts, Sesame) (cashew nuts (98%), rapeseed oil)
Nutritional Information
Calories: 713
Protein: 26g
Carbs: 97g
Fat: 29g
Ingredients
- 2 tsp garam masala (Coriander, cinnamon, garlic powder, ginger, pimento, clove, cumin, black pepper, turmeric, cardamom, cayenne pepper)
- 1 tbsp tomato puree
- 1 handful of fresh mint
- 80g baby spinach
- 1 small butternut squash
- 2 onion
- 4 tsp ginger & garlic paste (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 2 tbsp cashew butter (Nuts, Peanuts, Sesame) (cashew nuts (98%), rapeseed oil)
- 240g black beluga lentils (drained) (Wheat, Mustard, Soya, Cereals Containing Gluten) (Organic beluga black lentils and water)
- 1 chilli
- 20g cashew nuts (Nuts)
- 1 tsp black mustard seeds (Mustard)
- 1 unwaxed lemon
Nutritional Information
Calories: 569
Protein: 17g
Carbs: 70g
Fat: 28g
Black Dal with Spiced Squash & Cashew Chutney
Garam masala adds flavour – fast. Sprinkled over butternut squash and roast till soft and golden. Stir it into black lentil dal, filled with fragrant ginger. Pair the duo with a lemony and herby cashew chutney featuring chilli and fresh-cut mint.
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Cooking Instructions
- Preheat the oven to 240C / fan 220C / gas mark 9. Cut the squash into 1cm thick slices, discarding the seeds. Cut 1 onion into 6 wedges. Place both onto a lined baking tray and toss with 1 tbsp oil, half the garam masala, a pinch of sea salt and black pepper. Roast for 20-25 mins, until soft and golden.
- Finely dice the remaining onion. Heat a frying pan with 1 tsp oil on medium heat. Add the cashews and toast for 2-3 mins, tossing regularly, until golden brown. Remove and set aside.
- Add the diced onion, mustard seeds and ginger and garlic paste to the pan. Cook for 3-4 mins, then add the lentils, tomato puree and remaining garam masala. Cook for 1 min, then pour in 200ml hot water (100ml for 1 person). Simmer for 4-5 mins, until slightly thickened. Add a splash of water if it gets too thick.
- Make the chutney. Pick the mint leaves from the stalks and finely chop. Finely dice the chilli (remove the seeds for less heat). Halve the lemon. In a small bowl, combine the mint, chilli (to taste), cashew butter and juice from half the lemon. Season with sea salt and stir to combine.
- Remove the tray from the oven and roughly mash half the roasted squash and onion. Stir the mashed veg, 1 tbsp of chutney and spinach into the dal. Season with sea salt and black pepper.
- Serve the dal with the remaining roasted vegetables on top. Garnish with the chutney, cashews and remaining lemon the side.
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