Hearty Red Lentil Dhal with Roasted Cauliflower & Butternut Squash: A Healthy Vegan Meal for All Seasons
Discover the ultimate easy, healthy, and incredibly delicious vegan meal that is perfect for any time of year: Red lentil dhal with perfectly roasted cauliflower and butternut squash! This wholesome plant-based dish promises comfort and flavor, no matter the weather. Post proudly sponsored by Appletiser.
The Enduring Appeal of Red Lentil Dhal
Dhal (also spelled dahl or dal) holds a special place in the culinary world, renowned for its incredible versatility, comforting textures, and profound health benefits. It’s one of my absolute go-to meals, a staple that consistently delivers on taste and satisfaction. What makes dhal so universally loved is its simplicity paired with its nutritional powerhouse status. Red lentils, the star of this dish, are rich in protein, dietary fiber, and essential minerals, making this dhal an excellent choice for a hearty, plant-based meal that keeps you feeling full and energized.
Beyond its health credentials, dhal is remarkably easy to prepare. Unlike some other legumes, red lentils cook relatively quickly and don’t require pre-soaking, which means you can have a delicious and nourishing meal on the table in under an hour. This makes it an ideal option for busy weeknights when you crave something wholesome but lack ample time for elaborate cooking.
A Versatile Dish for Any Season
The beauty of this red lentil dhal lies in its adaptability to any season. Imagine enjoying a warm, spiced bowl on a crisp autumn evening, wrapped in a cozy blanket as the temperatures drop. The rich, creamy texture and aromatic spices provide the ultimate comfort. Conversely, this very same dish transforms into a light and refreshing meal when served cool or at room temperature on a sunny summer day, perhaps alongside a fresh salad. Its vibrant flavors and nourishing qualities truly make it a year-round delight, adapting seamlessly to your mood and the weather. This versatility is particularly appreciated during those transitional periods when the weather can be unpredictable, offering comfort whether it’s unexpectedly chilly or pleasantly warm.
The Perfect Pairing: Appletiser and Your Dhal
This delightful recipe is part of my ongoing collaboration with Appletiser, where I create a unique meal each month that pairs perfectly with a refreshing glass of their sparkling fruit juice. Just like the delicious and naturally sweet Appletiser drinks, all my recipes in this series are crafted to be free from added sugars and contribute at least one portion towards your five-a-day, emphasizing wholesome ingredients and natural flavors. It’s about enjoying delicious food and drink that supports a healthy lifestyle.
For this specific red lentil dhal, I’ve found an exceptional companion in a glass of Appletiser Apple and Pomegranate. The subtle tartness and delicate sweetness of pomegranate, combined with the crisp apple notes, create a wonderful counterpoint to the warm, spicy flavors of the dhal and the creamy richness of the coconut milk. The effervescence of Appletiser also adds a refreshing lift, cutting through the richness and cleansing the palate with every sip. It’s a pairing that truly elevates the dining experience, harmonizing diverse flavors in a surprisingly delightful way. I wholeheartedly encourage you to give this combination a try – your taste buds will thank you!
Elevating Your Meal: Roasted Cauliflower and Butternut Squash
While red lentil dhal is fantastic on its own, I love transforming it into an even more impressive and complete meal by serving it alongside cumin-spiced roasted cauliflower and butternut squash. This addition not only boosts the nutritional profile of the dish but also introduces a wonderful textural contrast and depth of flavor that complements the dhal beautifully.
The Magic of Roasting: Flavor and Texture Perfected
Roasting is, without a doubt, my absolute favorite way to cook vegetables, and for good reason. High heat in the oven brings out the natural sugars in vegetables, leading to a delightful caramelization that intensifies their flavor and creates irresistible crispy edges. This method ensures that the cauliflower florets and butternut squash cubes become tender on the inside with a perfectly browned, slightly charred exterior – a stark contrast to the often watery and bland results of boiling. Over-boiled, mushy cauliflower is truly the worst, and roasting guarantees a superior culinary experience every time.
For this recipe, we toss the vegetables with olive oil, earthy curry powder, and aromatic cumin seeds before roasting. These spices infuse the cauliflower and butternut squash with a warm, inviting aroma and a savory depth that enhances their inherent sweetness, making them an ideal accompaniment to the spicy dhal.
Don’t Waste Those Leaves!
A little tip that often gets overlooked: don’t throw away your cauliflower leaves! So often, these nutritious greens are discarded without a second thought. However, when roasted alongside the florets, they become wonderfully crisp and develop a surprisingly delicious, slightly nutty flavor. Not only do they taste great, but they are also packed with vitamins and fiber, adding an extra layer of nutrition and minimizing food waste. So, next time you’re prepping cauliflower, make sure to save those leaves and include them in your roasting tray!
Why This Recipe is Your New Weeknight Favorite
Quick and Easy Preparation
One of the standout features of this red lentil dhal recipe is its incredible speed. Red lentils are fantastic because they don’t require any pre-soaking and cook down to a tender, creamy consistency quite quickly. From start to finish, you can have this entire impressive meal ready in approximately 30-40 minutes, which is an absolute lifesaver on those frantic weeknights when time is of the essence but you still want to serve something homemade and healthy for your family.
Nutrient-Packed and Plant-Based
For those embracing a vegan or plant-based diet, or simply looking to incorporate more wholesome meals, this dhal is a dream come true. It’s naturally gluten-free and loaded with plant-based protein from the lentils, substantial fiber, and a vibrant array of vitamins and minerals from the variety of vegetables and spices. It’s a meal that truly nourishes your body from the inside out, offering sustained energy and supporting overall wellness.
Meal Prep Friendly
This recipe is designed to serve six, making it ideal for family dinners or for intelligent meal prep. Even if you’re not feeding a crowd, I highly recommend making the full amount. This dhal, along with the roasted vegetables, stores exceptionally well in the fridge for a good few days. It reheats beautifully, making it a perfect candidate for quick and satisfying lunches throughout the week. You’ll find its flavors deepen over time, making leftovers even more delicious!
Serving Suggestions and Variations
To complete this incredible meal, serve the red lentil dhal and roasted cauliflower and butternut squash with a side of fluffy white rice, which soaks up all the delicious, creamy sauce. For an authentic Indian experience, add some warm, soft vegan naan bread, perfect for scooping up every last bit of dhal. And, of course, don’t forget that essential glass of refreshing Appletiser Apple and Pomegranate served over ice – the ultimate palate cleanser.
Feel free to get creative with your garnishes! A sprinkle of fresh coriander (cilantro), a squeeze of fresh lime juice, or even a dollop of vegan yogurt or coconut cream can add extra layers of flavor and visual appeal. If you like more heat, a few extra slices of fresh red chili will do the trick. This dish is wonderfully adaptable to your preferences!
Step-by-Step Guide: Crafting Your Red Lentil Dhal
Creating this flavorful red lentil dhal is a straightforward process, built on layering aromatic spices and fresh ingredients to achieve a rich and deeply satisfying result. Follow these simple steps to bring this healthy, vegan delight to your table.
Gathering Your Ingredients:
Before you begin cooking, ensure you have all your ingredients prepped and ready. This includes your red lentils, diced onion, crushed garlic, grated ginger, finely chopped red chili, and a blend of essential Indian spices like cumin, coriander, garam masala, and turmeric. For the roasted vegetables, have your cauliflower florets, cauliflower leaves, and diced butternut squash ready, along with olive oil, curry powder, and cumin seeds. Having everything measured and chopped makes the cooking process smooth and enjoyable.
The Aromatic Base: Frying Spices and Onion
You start the dhal by gently heating olive oil in a large pan. The initial step involves toasting whole spices – mustard and nigella seeds – until they become fragrant and begin to ‘pop’. This process, known as tempering, releases their essential oils and infuses the oil with their distinct flavors. Next, add the diced onion and sauté it gently until it softens and becomes translucent, developing a sweet base for the dhal. This careful initial frying ensures a depth of flavor that is crucial for an authentic-tasting dhal.
Infusing with Aromatics and Ground Spices
Once the onion is soft, it’s time to introduce the powerful aromatics: crushed garlic, finely chopped red chili (de-seeded for less heat, or left in for a spicier kick), and grated fresh ginger. Cook these for a couple of minutes until fragrant. Then, stir in the ground spices – cumin, coriander, garam masala, and turmeric. Toasting these spices briefly with the aromatics helps to ‘bloom’ their flavors, intensifying their aroma and taste before the liquids are added.
Simmering to Perfection: Lentils and Liquids
Following the aromatic foundation, add the wet ingredients: a tin of chopped tomatoes, full-fat coconut milk for creaminess, vegetable stock for richness, and your rinsed and drained red lentils. Stir everything together, ensuring the lentils are well-submerged. Bring the mixture to a gentle simmer, then reduce the heat, cover, and let it cook. The lentils will soften and begin to break down, creating a thick, creamy consistency. This process takes approximately 20-30 minutes, during which you should stir occasionally to prevent sticking. Once the dhal has reached your desired thickness and the lentils are tender, it’s time for the final seasoning. A generous amount of salt and a squeeze of fresh lemon juice are crucial here; the lemon brightens and balances the rich, earthy flavors, bringing the whole dish together.
Roasting the Vegetables: A Flavorful Complement
While your dhal is gently simmering, preheat your oven to 200C/400F/gas mark 6. In a large bowl, toss the cauliflower florets, their trimmed leaves, and the diced butternut squash with olive oil, curry powder, cumin seeds, and a pinch of salt. Ensure all vegetables are evenly coated. Spread them out in a single layer on a large roasting tray. Roast for 30-40 minutes, flipping halfway through, until they are tender, slightly caramelized, and have delicious charred edges. The roasted vegetables add a fantastic texture and another layer of spiced flavor that beautifully complements the creamy dhal.
Pro Tips for the Best Dhal & Roasted Veg
- Spice Adjustment: Feel free to adjust the amount of red chili to suit your spice preference. For a milder dhal, omit the chili entirely or use just a small amount. For more heat, keep the seeds in or add an extra chili.
- Lentil Consistency: If you prefer a thinner dhal, simply add a splash more vegetable stock or water until it reaches your desired consistency. For a thicker dhal, let it simmer a little longer, uncovered, to allow some of the liquid to evaporate.
- Even Roasting: Don’t overcrowd your roasting tray! Spreading the vegetables in a single layer ensures they roast rather than steam, resulting in those desirable crispy, charred bits. If you have too many vegetables, use two trays.
- Make Ahead & Storage: This dhal improves with age, as the flavors meld and deepen overnight. Store leftovers in an airtight container in the fridge for up to 3-4 days. It can also be frozen for up to 3 months; thaw overnight in the fridge and reheat gently on the stove, adding a little water or stock if needed.
Frequently Asked Questions (FAQ)
- Can I use other types of lentils?
- While red lentils are recommended for their quick cooking time and creamy texture, you could substitute split yellow lentils (moong dal) with similar results. Green or brown lentils will take longer to cook and yield a firmer texture, so adjust cooking times accordingly and add more liquid if necessary.
- Can I use different vegetables for roasting?
- Absolutely! This recipe is very versatile. Broccoli, sweet potatoes, carrots, or even bell peppers would make excellent additions or substitutions for the roasted cauliflower and butternut squash. Adjust roasting times based on the vegetable’s density.
- How long does the dhal last in the fridge?
- The red lentil dhal will keep well in an airtight container in the refrigerator for 3-4 days. The flavors often deepen beautifully overnight.
- Is this dhal very spicy?
- The amount of spice can be easily customized. Using one de-seeded red chili provides a moderate warmth. If you prefer a milder dish, you can use less chili or omit it entirely. For more heat, leave the seeds in the chili or add an additional one.
Print
Red Lentil Dhal With Roasted Cauliflower and Butternut Squash
Ingredients
Dhal:
- 1 Tbsp olive oil
- 1 tsp brown mustard seeds
- 1 tsp nigella seeds
- 1 large onion peeled and diced
- 3 cloves garlic crushed
- 1 red chilli de-seeded and finely chopped
- 1 Tbsp grated fresh ginger
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 ½ tsp garam masala
- ½ tsp ground turmeric
- one 400 g (14oz) tin chopped tomatoes
- one 400 ml (14oz) tin full-fat coconut milk
- 250 g (9oz) red lentils rinsed and drained
- 500 ml (2 cups) vegetable stock
- juice of ½ lemon
- salt and pepper
Roasted Cauliflower and Butternut Squash:
- 1 medium cauliflower chopped into small florets and leaves trimmed
- 1 medium butternut squash peeled, seeded and diced
- 1 Tbsp olive oil
- 2 tsp curry powder
- 1 tsp cumin seeds
- salt
- cooked rice and naan breads to serve
Instructions
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Preheat the oven to 200C/400F/gas mark 6.
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Heat the olive oil in a large pan over a low heat and add the mustard and nigella seeds. Cook for a couple of minutes until the seeds start to pop and become fragrant.
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Add the diced onion to the pan and cook gently, stirring regularly, for about five minutes until softened and translucent.
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Stir in the crushed garlic, finely chopped chilli, grated ginger, ground cumin, ground coriander, garam masala, and ground turmeric. Cook for another minute or two, stirring constantly, to allow the spices to bloom. Then, stir in the chopped tomatoes, coconut milk, rinsed red lentils, and vegetable stock.
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Bring the dhal mixture up to a gentle simmer. Reduce the heat to low, cover the pan, and leave to cook, stirring occasionally, for about 20-30 minutes, or until the lentils are soft and starting to fall apart into a creamy consistency.
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Season the dhal generously with salt to taste and stir in the juice of half a lemon. The lemon juice brightens the flavors and provides a lovely balance.
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While the dhal is cooking, prepare your vegetables. In a large bowl, toss the cauliflower florets, the trimmed cauliflower leaves, and the diced butternut squash with the olive oil, curry powder, cumin seeds, and a good pinch of salt. Ensure everything is well coated.
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Spread the seasoned vegetables out in a single layer on a large roasting tray. Roast in the preheated oven for 30-40 minutes, turning them halfway through cooking, until they are tender, beautifully caramelized, and lightly charred at the edges.
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Serve the hearty red lentil dhal and the fragrant roasted vegetables with fluffy cooked rice and warm naan breads for dipping. Garnish with fresh coriander if desired. Leftovers keep wonderfully in the fridge for delicious meals later in the week.
This post is sponsored by Appletiser. We are grateful for their support, which enables me to continue sharing my passion for cooking and creating new recipes for you. Thank you for supporting the brands that allow me to keep playing with food and making a delicious mess of my kitchen!
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