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Spicy egg dhal with chilli and garlic oil

This spicy dhal, made with seasonal butternut squash, makes a healthy and hearty vegetarian midweek meal. Top with the fried egg for an extra protein boost and finish with the spice oil.

Serves 4

Prep Time 15 min

Cooking Time 15 min

Ingredients

For the spice oil

  • 2tsp sunflower oil
  • 1 red chilli, deseeded and finely sliced
  • 2 garlic cloves, finely sliced
  • Handful curry leaves (optional)

For the dhal

  • Spray sunflower oil
  • 1 onion, finely chopped
  • 25g fresh ginger, finely chopped
  • 1½tbsp garam masala
  • 700g butternut squash, cut into 2cm cubes
  • 125g split red lentils
  • 2 very low salt vegetable stock cubes dissolved in 1 litre boiling water
  • 3tbsp chopped fresh coriander
  • 4 eggs
  • 4 wholemeal roti, to serve
  • 6tbsp low-fat yogurt, to serve

Method

  1. For the spice oil, heat the oil in a frying pan over a medium-low heat. Add the chilli, garlic and curry leaves, if using, and cook gently to allow the flavours to develop. Set aside off the heat.
  2. For the dhal, spray a large frying pan with oil and put over a medium heat. Cook the onion and ginger for 5 min until softened. Stir in the garam masala and cook, stirring, for a further 1 min.
  3. Add the squash and toss to coat in the spices. Cook for 3 min, then add the lentils with the stock. Bring to the boil, then simmer for 20–25 min until thick and the lentils are very tender. Stir in the chopped coriander.
  4. Meanwhile, spray a separate large frying pan with a little oil and put overa medium-high heat. Crack in the eggs, then cook until done to your liking.
  5. To serve, divide the dhal among 4 plates. Top each with an egg, drizzle with the spiced oil and serve with the roti and yogurt on the side.

Nutrition per serving

Read more on how we calculate nutrition.
463 26g 10g 2.7g 5g 13g 0.8g 235mg 63g 4.9mg

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