Even with the best of intentions it isn’t always easy to eat five portions of fruit and veg a day, and many of us will find that by the time evening rolls around we’ve managed to tick off two at most. Fortunately, just as the right deathbed confession can make amends for the sins of a lifetime, the right evening meal can correct a day devoid of fruit and veg.
This cauliflower dhal dish from HelloFresh is undoubtedly the right kind of evening meal, with five portions of veg crammed into each serving. If you double up on the measurements in the recipe below, you’ll have enough to see you through half a week of lunches too – and the flavours will only get better after a day or two in the fridge (no more though, even veggie dhal goes bad after a while).
RECOMMENDED: QUIZ: Which Fruit And Veg Count Towards Your Five-a-Day?
Ingredients (Makes Two Servings)
- 1 onion
- 1 garlic clove
- ½ a cauliflower
- ½ small bunch of coriander
- 1 pack of green beans
- 1tbsp curry powder
- 15g tomato purée
- 400g canned chopped tomatoes
- 100g red split lentils
- 200ml vegetable stock
- ½ pot Greek yogurt
Method
- Halve, peel and finely chop the onion. Peel and grate the garlic. Cut the cauliflower into bite-sized florets. Roughly chop the coriander. Trim the tops from the green beans and chop them into thirds.
- Heat a splash of oil in a large saucepan on a medium-low heat. Add the onion and cook slowly for five minutes, then add the garlic and cook for one more minute. Season with a pinch of salt and a few grinds of black pepper. If the onion starts to brown, turn the heat down a bit. Once the onion is soft, add the curry powder and stir in with a wooden spoon.
- Stir in the tomato purée, then add the chopped tomatoes. Season with another pinch of salt and a sprinkling of sugar (if you have some handy). Add the red lentils and vegetable stock, stirring until the cube (if using) is dissolved. Bring to a gentle simmer, put a lid on and leave to cook for five minutes.
- Add the cauliflower florets and cook for 12-15 minutes until they’re tender.
- When the cauliflower is half cooked add the green beans. If the dhal starts to dry out, just add a little water.
- Stir through most of the coriander and some of the Greek yogurt. At this stage it’s crucial to taste for seasoning – have a spoonful and add more salt and black pepper, if needed, to lift the flavours. Serve the dhal in bowls with another dollop of Greek yogurt and the remaining coriander sprinkled on top.
Nutrition (Per Serving)
Energy 378 calories
Fat 7g
-of which saturated fat 3g
Carbohydrate 56g
-of which sugars 23g
Protein 25g
Salt 4.91g
Meal kit company HelloFresh now offer gluten-free recipes, order at hellofresh.co.uk
