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.
West Indian-style Dal with Quinoa & Green Beans
Spicy and satisfying. Red lentils simmer with silky coconut, West Indian spices and fresh chillis. We add zing with lemon and vitamin K with green beans. Spoon it over fluffy quinoa to make it extra filling.
1/3 daily fibre
4 of 5 a day
Serving size
Ingredients
- 4cm fresh ginger
- 2 garlic clove
- 80g red split lentils (red split lentils (100%))
- 160g green beans
- 80g quinoa (quinoa (100%))
- 1 chilli
- 100g seasonal mixed tomatoes
- 1 onion
- 1 unwaxed lemon
- 2 tbsp tomato purée
- 200ml coconut milk (Coconut, Water)
- 2 tbsp West Indian spice mix (Mustard) (cayenne pepper, coriander, turmeric, paprika, ginger, cumin, black pepper, onion powder, chilli flakes, mustard powder, fennel)
- 1 handful of fresh coriander
Nutritional Information
Calories: 611
Protein: 23g
Carbs: 69g
Fat: 29g
Ingredients
- 2 tbsp tomato purée (use half)
- 80g red split lentils (use half) (red split lentils (100%))
- 80g quinoa (use half) (quinoa (100%))
- 2 garlic clove
- 1 chilli (use half)
- 1 onion (use half)
- 1 unwaxed lemon
- 160g green beans (use half)
- 1 handful of fresh coriander (use half)
- 4cm fresh ginger (use half)
- 100g seasonal mixed tomatoes (use half)
- 2 tbsp West Indian spice mix (use half) (Mustard) (cayenne pepper, coriander, turmeric, paprika, ginger, cumin, black pepper, onion powder, chilli flakes, mustard powder, fennel)
- 200ml coconut milk (use half) (Coconut, Water)
Nutritional Information
Calories: 631
Protein: 24g
Carbs: 75g
Fat: 29g
West Indian-style Dal with Quinoa & Green Beans
Spicy and satisfying. Red lentils simmer with silky coconut, West Indian spices and fresh chillis. We add zing with lemon and vitamin K with green beans. Spoon it over fluffy quinoa to make it extra filling.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
- Finely dice the onion and tomatoes into 1cm cubes. Finely chop or grate the garlic and ginger. Finely chop the chilli (remove seeds for less heat).
- Heat a medium frying pan with 1 tbsp oil on medium-high heat. Add the onion and cook for 3 mins, until softening. Add the garlic, ginger and chilli (to taste). Cook for 1 min, then add the spice mix, lentils, tomatoes, tomato puree, coconut milk and 200ml hot water (100ml for 1 person).
- Cover with a lid and simmer for 15-20 mins, until the lentils are soft. Season with sea salt and black pepper. Quarter the lemon. Roughly chop the coriander. Stir in half the coriander and the juice from 2 lemon wedges when ready to serve.
- Bring a large saucepan filled with salted hot water to a boil. Add the quinoa and boil for 13-14 mins, until cooked, then drain.
- Rinse the quinoa saucepan. Trim the green beans. Place in the saucepan on high heat and cover with salted hot water. Boil for 2-3 mins, until cooked. Drain, then season with sea salt and black pepper.
- Serve the quinoa and green beans with the lentil dal. Garnish with the remaining lemon wedges and coriander.
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.