The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Golden Sweetcorn & Spinach Dhal with Fragrant Curried Cashews
Tuck into this cosy dinner with Mindful Chef x ZOE. You’ll simmer fibre-rich lentils and golden sweetcorn in a fragrant blend of spices. Then you’ll toast creamy cashews, a source of healthy fats and plant-based protein, with cumin seeds and curry leaves, and sprinkle over your dhal for the perfect spicy crunch. A feel-good recipe, developed by Certified Nutritionists at ZOE.
Prep in 10
1/3 daily fibre
9 plants
Low sat fat
Serving size
Ingredients
- 140g sweetcorn (use half) (sweetcorn, water, salt)
- 2 tsp curry powder (use half) (Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
- 230g wholegrain black rice (use half) (whole grain black rice, water, rice oil, salt)
- 1 onion (use half)
- 80g red split lentils (use half) (red split lentils (100%))
- 2 curry leaves (use half)
- 2 tsp cumin seeds (use half)
- 1 tsp turmeric (use half)
- 20g cashew nuts (use half) (Nuts)
- 80g baby spinach (use half)
- 2 tsp garam masala (use half) (Coriander, Cinnamon, Garlic powder, Ground Ginger, Pimento, Cumin, Clove, Ground Black Pepper, Turmeric, Ground Cardamom, Cayenne)
- 3 garlic clove
- 2 tsp ground coriander (use a quarter)
Nutritional Information
Calories: 546
Protein: 23g
Carbs: 85g
Fat: 12g
Ingredients
- 20g cashew nuts (Nuts)
- 2 tsp cumin seeds
- 230g wholegrain black rice (whole grain black rice, water, rice oil, salt)
- 1 tsp turmeric
- 80g baby spinach
- 2 tsp garam masala (Coriander, Cinnamon, Garlic powder, Ground Ginger, Pimento, Cumin, Clove, Ground Black Pepper, Turmeric, Ground Cardamom, Cayenne)
- 3 garlic clove
- 140g sweetcorn (sweetcorn, water, salt)
- 1 onion
- 80g red split lentils (red split lentils (100%))
- 2 tsp ground coriander (use half)
- 2 tsp curry powder (Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
- 2 curry leaves
Nutritional Information
Calories: 604
Protein: 22g
Carbs: 84g
Fat: 20g
Golden Sweetcorn & Spinach Dhal with Fragrant Curried Cashews
Tuck into this cosy dinner with Mindful Chef x ZOE. You’ll simmer fibre-rich lentils and golden sweetcorn in a fragrant blend of spices. Then you’ll toast creamy cashews, a source of healthy fats and plant-based protein, with cumin seeds and curry leaves, and sprinkle over your dhal for the perfect spicy crunch. A feel-good recipe, developed by Certified Nutritionists at ZOE.
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Cooking Instructions
Before you start
- Pull out a large frying pan, a small frying pan & a medium saucepan
Build the dhal
- Finely dice the onion. Finely chop or crush the garlic
- Heat the large frying pan with 1 tsp oil on medium-high heat. Once hot, add the onion and cook for 3 mins
- Add the garlic, garam masala, turmeric and the half pack of ground coriander to the pan, and cook for 30 secs
- Stir in the lentils, corn (with its liquid) and 600ml (300ml for 1 person) of water. Simmer for 20-25 mins
Make the curried cashews
- Heat the small frying pan with 2 tsp oil on medium-high heat. Once hot, add the cashews and cook for 1-2 mins, until browning
- Add the cumin seeds and curry leaves and fry over medium-low heat for 1 min
- Stir in the curry powder and remove from the heat. Season with salt and pepper
Heat up the rice
- When the dhal is nearly ready, heat the medium saucepan on medium-high heat
- Once hot, add the rice and break it up with a wooden spoon
- Add 50ml water and a pinch of salt. Cook for 2-3 mins, until piping hot
Last bits & plate up
- Rinse the spinach. In the final minute of the dhal cooking, add the spinach to the pan, then stir to wilt
- Season generously with salt and pepper
- Serve the sweetcorn dhal in bowls alongside the black rice
- Drizzle the curried cashews over the dhal
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