Green Pea Dhal
main mealindiancurrygaming
Time3 hr
Yield7 portions
Energy357 kcal
Components0
Ingredients
- 330gyellow split peas
- 2perherb, bay leaf
- 1000gwater
- 2.5mloil, rapeseed
- 500gpotato
- 2.5mloil, rapeseed
- 1cauliflower (medium (800g/600g))≈ 600 g cauliflower
- 10gbutter
- 1wholeonion≈ 150 g onion
- 3clovegarlic
- 20gginger root
- 1.25tspspice, chili powder
- 1.25tspspice, turmeric
- 1.5tspspice, garam masala
- 0.75tspsalt
- 200gpeas, frozen
- 400mlcoconut milk
Instructions
Cauliflower, Potato and Green Pea Dhal
Process
- Prep:
- Add the split peas and bay leaves to a large pot of boiling water. Simmer until soft and mushy - approx 45 minutes.
- Cube the potato small, roast for 30 minutes at 200C
- Chop the cauliflower, roast for 20 minutes at 200C
- Heat the butter in a pan over a medium heat.
- Add the onions, fry until translucent - 5 minutes.
- Add the garlic and ginger, saute 2 minutes
- Add the spices, saute 1 minute
- Add the potatoes, cauliflower, peas, stir until coated
- Pour in the split peas and their cooking water
- Add the coconut milk
- Bring to a boil, simmer for 15 minutes
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 357 | 2497 |
| Protein | 16.6 | 115.9 |
| Carbohydrates | 42.5 | 297.6 |
| Total Sugars | 6.2 | 43.3 |
| Free Sugars | 0.0 | 0.0 |
| Fat | 12.2 | 85.7 |
| Saturated Fat | 8.0 | 55.8 |
| Fibre | 18.5 | 129.2 |
| Alcohol | 0.0 | 0.0 |
| Salt | 0.8 | 5.4 |
| Iron | 6.08 | 42.5 |
| Calcium | 81.3 | 569 |
| Vitamin B12 | 0.00429 | 0.03 |
| Omega 3 | 0 | 0 |
| Magnesium | 120 | 842 |
| Potassium | 1140 | 7950 |
| Caffeine | 0 | 0 |
| Cost | £0.60 | £4.18 |