Healthy sweet potato recipe for 4 people, takes only 10 mins; recipe has rapeseed oil, onion, garlic clove, curry powder, split red lentil, sweet potato, lime, yoghurt, coriander, green bean, cauliflower, carrot, rapeseed oil, onion, garlic clove, curry powder, tomato and green chilli.
Sweet potato dhal with curried vegetables
Course: Healthy sweet potato
Servings
4
servings
Prep time
25 mins
Ingredients
- Coriander: coriander, to serve
- Garlic Clove: 2 garlic cloves, thinly sliced
- Onion: 1 medium onion, finely chopped
- Tomato: 200g ripe tomatoes, roughly chopped
- Carrot: 2 medium carrots, sliced
- Green Bean: 100g green beans, trimmed and cut into short lengths
- Curry Powder: 1 tbsp medium curry powder
- Lime: 2 tbsp lime (or lemon) juice plus lime wedges, to serve
- Sweet Potato: 500g sweet potatoes, peeled and cut into chunks
- Rapeseed Oil: 1 tbsp cold-pressed rapeseed oil
- Cauliflower: 250g cauliflower, cut into small florets
- Green Chilli: 1 long green chilli, finely sliced (deseeded if you don't like it too hot)
- Split Red Lentil: 200g dried split red lentils
- Yoghurt: 100g full-fat natural bio yoghurt
Directions
- To make the dhal, heat the oil in a large non-stick pan and fry the onion over a low heat for 10 mins, stirring regularly, until softened and very lightly browned - add the garlic for the final min. Stir in the curry powder and cook for 30 secs more.
- Add the lentils, 1 tsp flaked sea salt and 1 litre of water. Stir in the sweet potatoes and bring to the boil. Reduce the heat to a simmer and cook the lentils for 50 mins or until the dhal is thick, stirring regularly. Add a splash of water if the dhal thickens too much. Stir in the lime or lemon juice and season to taste.
- While the dhal is cooking, make the curried vegetables. Half-fill a medium non-stick pan with water and bring to the boil. Add the beans, cauliflower and carrots, and return to the boil. Cook for 4 mins, then drain.
- Return the pan to the heat and add the oil and onion. Cook over a medium-high heat for 3-4 mins or until the onion is lightly browned, stirring regularly. Add the garlic and cook for 1 min more until softened. Stir in the curry powder and cook for a few secs, stirring.
- Add the tomatoes, green chilli according to taste and 200ml cold water. Cook for 5 mins or until the tomatoes are well softened, stirring regularly. Stir in the blanched vegetables and cook for 4-5 mins or until hot throughout. Season with black pepper.
- Divide the dhal between four deep bowls and top with the curried vegetables. Serve with the yogurt, coriander and lime wedges for squeezing over.
