Plant-based· VG · GF · DF

Butternut Dal

Name: Butternut Dal
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Cuisine: Indian
Ingredients: 160g red split lentils (dry), rinsed; 1 tin (400g) chopped tomatoes; 175g butternut squash, small dice; 120g onion, finely diced; 12g garlic; 10g ginger; 3g ground cumin; 3g ground coriander; 2g turmeric; 2g smoked paprika; 10ml rapeseed oil; pinch loSalt; 450ml water

Mild, kid-friendly red lentil and butternut dal with tomato, low in salt.

makes 17 blocks, about 10p each

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BatchJoy

batchjoy.com/recipes/butternut-dal/

Time: 45 min10 min prep · 35 min cook
Makes: 17 blocks
Cost per blockPer block: 10p
Calories per blockCalories: 51 kcal
Spice: 1 of 5

You’ll need

Batch size

blocks

160gred split lentils (dry), rinsed
1 tin (400g)chopped tomatoes
175gbutternut squash, small dice
120gonion, finely diced
12ggarlic
10gginger
3gground cumin
3gground coriander
2gturmeric
2gsmoked paprika
10mlrapeseed oil
pinchloSalt
450mlwater

Allergens: none of the 14 major allergens in the ingredients as listed. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Rice or mini naan for kids · Stirred into pasta shells with cheese · Topped with yoghurt and toasted seeds for adults

Method

Step 1: Heat the oil in a large saucepan over a medium heat and soften the onion for 8 minutes. Add the garlic, ginger and spices and stir for 1 minute.
Step 2: Add the squash, rinsed lentils, tomatoes and water and bring to the boil.
Step 3: Reduce to a simmer and cook, uncovered, for 20–25 minutes, stirring often, until the lentils have collapsed and the squash is tender.
Step 4: Mash or partly blitz with a stick blender for a smoother texture for small children. Season lightly with the loSalt.
Step 5: Cool, portion into 70g blocks and freeze.

Hotter: add a green chilli or ½ tsp chilli powder with the spices.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	51	2.8g	7.1g	0.8g	1.9g	0.02g
Per 3 blocks	153	8.4g	21.3g	2.4g	5.7g	0.06g

Cook’s notes

Frozen butternut chunks (Tesco 500g £1.55) save the peeling.
Blitz it fully as a pasta sauce for fussy eaters.

Serve it

Rice or mini naan for kids · Stirred into pasta shells with cheese · Topped with yoghurt and toasted seeds for adults.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 153 kcal and 8.4g protein before rice, bread or potatoes.