Lentils make for the prefect vegetarian dish that is still rich in protein.


·       1 cup basmati rice

·       Olive oil spray

·       1 onion, chopped

·       1 teaspoon cumin, ground

·       1 teaspoon turmeric, ground

·       4 cloves garlic, minced

·       1 large potato, peeled and diced

·       2 cups cauliflower florets, chopped

·       1 large carrot, diced

·       2 cups tomato, chopped

·       3 cups dried brown lentils

·       2 tablespoons lime juice

·       1 tablespoon coriander

For the raita:

·       1 cup low-fat Greek yoghurt

·       1 red onion, finely diced

·       1 cucumber, finely diced

·       1 pinch ground cumin

·       1 pinch paprika

Cook the rice according to the instructions on the packet

To make raita, combine all the ingredients in a bowl and set aside.

To make the dhal, spray the olive oil in large saucepan and place over medium-high heat. Add the onion, cumin, turmeric and garlic and sauté for 2 minutes. Add the cauliflower, potato, carrot and tomato and sauté for 1 minute. Stir in 2 ½ cups water and the lentils and bring to the boil. Cover , reduce the heat, and simmer for 35 minutes, or until the lentils are tender.

Stir in the lime juice, coriander and salt.

Serve dhal on a bed of rice, topped with the raita.

Melanie McGrice in the kitchen

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