West Indian-style Dal with Quinoa & Green Beans

Serving size

1 person 2 people 4 people

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

Allergens

Contains: Mustard

Nutritional Information

Typical values	per 100g	per portion
Energy	123Kcal	611Kcal
	513kJ	2557kJ
Fat	5.8g	29g
of which saturates	3.3g	16g
Carbohydrates	14g	69g
of which sugars	3.5g	17g
Protein	4.6g	23g
Salt	0.02g	0.12g
Fibre	3.9g	20g

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)

Allergens

Contains: Mustard

Nutritional Information

Typical values	per 100g	per portion
Energy	114Kcal	631Kcal
	476kJ	2641kJ
Fat	5.2g	29g
of which saturates	2.9g	16g
Carbohydrates	13g	75g
of which sugars	3.4g	19g
Protein	4.3g	24g
Salt	0.02g	0.12g
Fibre	3.8g	21g

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Vegan 1/3 daily fibre 4 of 5 a day

West Indian-style Dal with Quinoa & Green Beans

Prep time: 15 mins

Total time: 30 mins

Cuisine: Indian

Food group: Vegan

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.

Cooking Instructions

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.

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.