Quick Indian Zucchini, Lentil & Coconut Dhal

Name: Quick Indian Zucchini, Lentil & Coconut Dhal with Bamboo Shoots & Garlic Dippers
Total time: 25 min
Yield: 2
Cuisine: Indian
Ingredients: 1 olive oil; 1 zucchini; 1 brown onion; 2 clove garlic; ½ packet bamboo shoots; 1 packet red lentils; 1 packet ginger paste; 1 packet tomato paste; 2 cup water; 1 packet coconut milk; 6 mini flour tortillas; 1 sachet mild North Indian spice blend; 1 packet Greek-style yoghurt; 1 sachet Mumbai spice blend

with Bamboo Shoots & Garlic Dippers

4.0(347)

Recipe Development TeamUpdated on April 10, 2025

Get up to $230 off + Free Extras for 8 weeks

Calories

:

undefined undefined

Protein

:

31.9g protein

Preparation Time

:

25 minutes

Difficulty

:

Easy

Climate Superstar

Veggie

Climate Superstar

Allergens:

Gluten
Soy
Wheat
Milk
Wheat
Gluten
Lupin
Soy
May contain traces of allergens
Milk

This creamy Indian dish gets a wholesome boost from lentils, which are a great source of protein and fibre. Best of all, they give extra texture, which makes the perfect base for crispy garlic dippers to do some serious dunking

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts and wheat.

Ingredients

Serving amount

1

zucchini

1

brown onion

2 clove

garlic

½ packet

bamboo shoots

1 packet

red lentils

(May be present: Wheat, Gluten, Lupin, Soy.)

1 packet

ginger paste

1 packet

tomato paste

1 packet

coconut milk

6

mini flour tortillas

(Contains: Gluten, Soy, Wheat; May be present: Soy, Milk.)

1 sachet

mild North Indian spice blend

(Contains: Milk;)

1 packet

Greek-style yoghurt

(Contains: Milk;)

1 sachet

Mumbai spice blend

Not included in your delivery

1

olive oil

2 cup

water

Nutritional Values

Energy (kJ)3305 kJ

Fat32 g

of which saturates17 g

Carbohydrate82.7 g

of which sugars19.8 g

Protein31.9 g

Sodium1157 mg

The average adult daily energy intake is 8700 kJ

Utensils

•Baking Tray

•Baking Paper

•Large Pan

•

•Lid

Cooking Steps

PDF

1

• Preheat oven to 220°C/200°C fan-forced. • Cut zucchini into small chunks. • Finely chop brown onion and garlic. • Drain and rinse bamboo shoots (see ingredients). • Rinse red lentils. • Place zucchini on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. Roast until tender, 15-20 minutes.

2

• In a large saucepan, heat a drizzle of olive oil over medium-high heat. • Cook onion, stirring, until softened, 4-5 minutes. • Add ginger paste, mild North Indian spice blend, Mumbai spice blend and tomato paste and cook, stirring, until fragrant, 1 minute. Add the water and coconut milk. Stir to combine. • Add lentils to the saucepan. Bring to the boil, then reduce heat to a simmer. Cover with a lid and cook, stirring occasionally, until the lentils have softened, 24-28 minutes. • Stir through roasted zucchini and bamboo shoots until warmed, 1 minute (if the dhal is looking a little dry, add a splash of water!). Season to taste.

3

• Meanwhile, in a small bowl, combine garlic and a good drizzle of olive oil. Season. • When the dhal has 10 minutes remaining, slice mini flourtortillas into 3cm strips. • On a second lined oven tray, place tortilla strips in a single layer and brush with the garlic oil. Bake until golden, 8-10 minutes.