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Food To Value – Healthy And Great Value-For-Money (Part 2) - Cauliflower Dhansak

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Cauliflower Dhansak

·         Serves 4

·         Ready in 45 mins

Ingredient

·         2 large onions, chopped

·         2 large garlic cloves, crushed

·         4cm piece of root ginger, peeled and finely grated

·         1 large red chilli, deseeded and chopped

·         1/2tsp ground black pepper

·         2 tsp ground cinnamon

·         2 tsp turmeric

·         2 tsp ground coriander

·         2 tsp ground cumin low-calorie cooking spray

·         2 x 400g tins chopped tomatoes

·         175g dried red split lentils

·         175g dried yellow split lentils

·         1 medium cauliflower, trimmed and broken into florets

·         200g baby spinach leaves

·         2 tsp garam masala salt and black pepper

2 tsp turmeric

2 tsp turmeric

Recipe

1.    Put the onions, garlic, ginger, chilli and eight tablespoons of cold water into a food processor with the pepper, cinnamon, turmeric, coriander and cumin and whiz to make as smooth a paste as you can.

2.    Spray a large deep saucepan with low-calorie cooking spray and fry the paste for 5-6 minutes, stirring occasionally. Add one tin of chopped tomatoes, the lentils and one litre of cold water. Bring to the boil, cover and simmer gently for 30 minutes until thickened and the lentils are soft.

3.    About ten minutes before the end of the cooking time, cook the cauliflower in a pan of lightly salted boiling water until just tender. Drain well and carefully stir into the lentils with the remaining tomatoes, spinach and garam masala. Heat gently to warm through, season to taste and serve.

·         Per serving : 354 cals, 4.9g fat

·         Cook’s tip : Lentils are very filling and make a great store cupboard staple. Dried lentils are better value but canned lentils are quicker to use as they only need to be heated through. If you’re using canned lentils here, drain and rinse, then add for the last five minutes of cooking.

Cauliflower Dhansak
Cauliflower Dhansak

 

 

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