Indian-Spiced Zucchini, Lentil & Coconut Dhal
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Indian-Spiced Zucchini, Lentil & Coconut Dhal

Indian-Spiced Zucchini, Lentil & Coconut Dhal

with Bamboo Shoots & Garlic Dippers

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.

Tags:
Quick
Veggie
Climate Superstar
Allergens:
Milk
Gluten
Soy

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time25 minutes
Cooking Time
DifficultyEasy

Ingredients

Serving amount

1

zucchini

1

brown onion

2 clove

garlic

½ tin

bamboo shoots

1 packet

red lentils

1 sachet

mild North Indian spice blend

(Contains Milk;)

1 sachet

Mumbai spice blend

1 packet

tomato paste

1 packet

coconut milk

6

mini flour tortillas

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

1 packet

Greek-style yoghurt

(Contains Milk;)

1 packet

Tamarind Chutney

(Contains Soy;)

Not included in your delivery

olive oil

2 cup

water

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Nutritional Values

Energy (kJ)3464 kJ
Fat31.2 g
of which saturates18.7 g
Carbohydrate92.5 g
of which sugars29.3 g
Protein33.7 g
Sodium1309 mg
The average adult daily energy intake is 8700 kJ

Utensils

Baking Paper
Baking Tray
Large Pan
Lid

Instructions

1
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
2

• In a large saucepan, heat a drizzle of olive oil over medium-high heat. Cook onion, stirring, until softened, 4-5 minutes. Add 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
3

• 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. • Place tortilla strips in a single layer on a second lined oven tray and brush with the garlic oil. Bake until golden, 8-10 minutes.

4
4

• Divide Indian zucchini and coconut dhal between bowls. • Top with Greek-style yoghurt and tamarind chutney. Serve with garlic dippers. Enjoy!