Quick Indian 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
The quantities provided above are averages only.
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.
Ingredients
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: Milk, Soy. )
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
Utensils
Instructions
• 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.
• 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.
• 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.
• Divide Indian zucchini and coconut dhal between bowls. • Top with Greek-style yoghurt. Serve with garlic dippers. Enjoy!