Plant-based· VG · GF · DF

Carrot & Red Lentil Dal

Name: Carrot & Red Lentil Dal
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Cuisine: Indian
Ingredients: 160g red split lentils (dry), rinsed; 300g carrot, grated; 150g butternut squash, small dice; 200ml light coconut milk; 30g spring onions, sliced; 2 cloves garlic, crushed; 10g fresh ginger; 10ml rapeseed oil; 7g cumin, coriander, turmeric; 700ml water; 1 cube stock cube

A mild, kid-friendly dal of red lentils, carrot and a little butternut, made creamy with light coconut instead of tomato.

makes 15 blocks, about 15p each

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batchjoy.com/recipes/carrot-and-red-lentil-dal/

Illustration of a bowl of Carrot & Red Lentil Dal

Time: 45 min10 min prep · 35 min cook
Makes: 15 blocks
Cost per blockPer block: 15p
Calories per blockCalories: 67 kcal
Fibre per blockFibre: 2.1g

You’ll need

Batch size

blocks

160gred split lentils (dry), rinsed
300gcarrot, grated
150gbutternut squash, small dice
200mllight coconut milk
30gspring onions, sliced
2 clovesgarlic, crushed
10gfresh ginger
10mlrapeseed oil
7gcumin, coriander, turmeric
700mlwater
1 cubestock cube

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 · Stirred into pasta shells · Topped with a fried egg

Method

Step 1: Soften the carrot in the oil for 6 minutes. Add the garlic, ginger and spices for 1 minute.
Step 2: Add the lentils, squash, water and stock. Simmer 25 minutes, stirring often, until the lentils collapse.
Step 3: Stir in the coconut milk and simmer 5 minutes, mashing for a smoother texture.
Step 4: Stir in the spring onions.
Step 5: Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	67	3.1g	9.3g	1.9g	2.1g	0.3g
Per 3 blocks	201	9.3g	27.9g	5.7g	6.3g	0.9g

Cook’s notes

Rinse the lentils well; it helps them cook evenly.
Blitz it smooth as a pasta sauce for fussy eaters.
Frozen butternut chunks save time.

Serve it

Rice or mini naan · Stirred into pasta shells · Topped with a fried egg.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

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 201 kcal and 9.3g protein before rice, bread or potatoes.