Roasted Squash Tadka Dal

Fragrant spices and tender lentils come together in this comforting, heart-healthy dal, topped with sweet roasted squash and a sizzling spiced oil. Full of warmth and depth, it’s a nourishing dish that’s ideal for cosy dinners or making ahead for the week.

MAIN VEGETARIAN FOOD WASTE TIP PREP & COOK: 45Min

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Ingredients

Serves 4

300g peeled butternut squash, diced

2 tsp oil

1 onion, chopped

2 cloves garlic, crushed

1 tbsp grated ginger

1 tsp garam masala

1 tsp curry powder

½ tsp tumeric

1 tsp LoSalt®

300g red split lentils, chopped

4 fresh tomatoes, chopped

½ x 25g coriander, leaves chopped

Tadka oil

½ tbsp oil

1 tbsp black mustard seeds

Pinch dried chilli flakes

½ tbsp dried curry leaves

Nutritional Information

Energy (kcal): 144, Protein: 7.9g, Fat: 3.3g, Sat Fat: 0.3g, Carbs: 17g, Sugar: 3.2g, Fibre: 6.2g, Salt: 0.17g

Instructions

Preheat the oven to 200oC, gas mark 6.
Toss the squash in 1 tsp oil and lay on a baking tray. Bake for 20-25 minutes until tender.
Meanwhile, heat 1 tsp oil in a large saucepan and fry the onion for 3-4 minutes, add the garlic and ginger and fry for 1 minute before stirring in the spices and LoSalt.
Add in the lentils and 700ml water. Cover and bring to the boil, simmer on a low heat for 15-20 minutes, stirring occasionally. Add the tomatoes and roasted squash and cook for 5 minutes, then stir in ¾ coriander.
To serve, heat the remaining oil in a small saucepan and add the mustard seeds, chilli flakes and curry leaves and heat gently for a few seconds until fragrant. Drizzle over the dal and sprinkle with remaining coriander.

Food Waste Angle

An ideal make-ahead dish that freezes well in individual portions. Lentils and squash provide a low-cost, low-waste foundation while encouraging greater plant-based meal variety.