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Plant-based· VG · GF · DF

Golden Sweet Potato & Lentil Dal

A comforting turmeric dal of tinned lentils, quinoa and sweet potato with a little light coconut.

makes 19 blocks, about 17p each

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batchjoy.com/recipes/golden-sweet-potato-and-lentil-dal/
Illustration of a bowl of Golden Sweet Potato & Lentil Dal
Time
45 min15 min prep · 30 min cook
Makes
19 blocks
Cost per blockPer block
17p
Calories per blockCalories
71 kcal
Fibre per blockFibre
2.5g

You’ll need

Batch size
  • 400gsweet potato, 1cm dice
  • 1 tin (240g drained)green lentils, rinsed
  • 200gcarrot, grated
  • 150gfrozen leaf spinach
  • 250mllight coconut milk
  • 60gquinoa, rinsed
  • 15gfresh ginger
  • 15mlrapeseed oil
  • 2 clovesgarlic, crushed
  • 11gturmeric, cumin, garam masala, pinch asafoetida
  • 1 cubestock cube
  • 400mlwater

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 and a spoon of lactose-free yoghurt · Flatbread and cucumber · Topped with a fried egg

Method

  1. Fry the garlic, ginger and spices in the oil for 1 minute.
  2. Add the carrot, sweet potato, quinoa and stock. Simmer, lid on, for 20 minutes.
  3. Add the lentils, coconut milk and spinach and simmer 8 minutes, mashing some sweet potato for creaminess.
  4. Loosen with a splash of water if it's too thick.
  5. Cool and freeze in 70g blocks.
kcalproteincarbsfatfibresalt
Per block712.5g10.9g2.1g2.5g0.24g
Per 3 blocks2137.5g32.7g6.3g7.5g0.72g

Cook’s notes

  • Asafoetida gives an onion-like savouriness. Buy a gluten-free one if you're sensitive to wheat.
  • Tinned lentils are much gentler on the gut than dried red lentils.
  • Quinoa adds protein and fibre and thickens the dal.

Serve it

Rice and a spoon of lactose-free yoghurt · Flatbread and cucumber · 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.

Keeps 3 months frozen · cool within 2 hours · never refreeze thawed blocksPrinted from BatchJoy

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 213 kcal and 7.5g protein before rice, bread or potatoes.

Golden Sweet Potato & Lentil Dal questions

Why rinse the tinned lentils?

Rinsing washes off the starchy, salty liquid from the tin, so the dal tastes cleaner and you stay in control of the seasoning.

Can I leave out the asafoetida?

The dal still works without it, though it will be a little less savoury. If you do use it, a pinch is plenty, as it is very strong.

How thick should the dal be?

Aim for a thick porridge that holds a soft mound on a spoon. It firms up as it cools, so it's fine if it looks a little loose in the pan.

Sauces that go with it

More plant-based recipes · All recipes

Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free stock cubes.

Cooking Golden Sweet Potato & Lentil Dal