Spiced Dahl with Butternut Squash, Broccoli and Spinach
A single cup of cooked dried peas in your daily diet provides 65% of your recommended daily fibre. They also provide protein, B vitamins and isoflavones, which are helpful in reducing the risk of developing breast and prostate cancer.
Preparation time 5mins
Cooking time 20mins
Equipment needed Medium-sized saucepan; frying pan; roasting tray; stick blender (optional)
For the Dahl
250g yellow split peas
Half an onion, sliced
2 cloves of garlic, sliced
2 tsps yellow or black mustard seeds
1/2 tsp cumin seeds
1/2 tsp coriander seeds
Half a small red chilli
200g butternut squash (about half an average-sized squash)
125g broccoli or purple sprouting
75-100g fresh spinach
1 tbsp rapeseed or olive oil
1 Preheat your oven to 200C. Rinse the split peas well in cold water to remove excess starches. Cover them with more cold water – about six times their amount. Bring to a simmer and use a spoon to remove the foam that develops as they cook.
2 Simmer for 15-20mins until soft. Then, if you wish, coarsely puree them with a stick blender. Stir in the chilli.
3 While the split peas are cooking, peel the butternut squash with a knife, remove and discard the seeds, and cut into small chunks.
4 Roast in the oven with the oil for 10-20mins, adding the broccoli after 5mins. Remove and keep warm.
5 Now the spicy bit. Add a little oil to a frying pan and cook the onion for 5mins until it starts to colour.
6 Now add the spices and garlic. Cook for approx 2mins on a low heat until the spices toast but don't burn.
7 Stir the spinach into the lentils, along with the butternut and broccoli. Place into a bowl and finish by topping with the spicy onion mix.