Creamy Vegetable Dahl

Recipe by Nourish App: Pregnancy Pack


Prep time


Cooking time




  • 500 g Firm Tofu

  • 1 lrg Broccoli

  • 2 sprays xtra Virgin Olive Oil Spray

  • 1 Brown Onion

  • ½ Tbsp Crushed Garlic

  • 1½ Tbsp Crushed Ginger

  • ¼ Tbsp Ground Coriander

  • 1 tsp Smoked Paprika

  • ¼ Tbsp Garam Masala

  • 1 tsp Extra Virgin Olive Oil

  • 1 ½ cup Dried Red Lentils

  • 1 X Vegetable Stock Cubes

  • 4 cup Water

  • 1 can Canned Diced Tomato

  • 1 cup Light Coconut Milk

  • 2 cup Baby Spinach

  • 1 cup Green Beans

  • 5 x 90 Second Brown Rice

  • 1 handful Fresh Coriander


  • Preheat the oven to 180°C.
  • Prepare the vegetables - cut the broccoli into florets, dice the onion and cut the beans into bite sized pieces.
  • Press the tofu with paper towels to remove some of the water then cut into cubes.
  • Place the tofu and broccoli on a tray lined with baking paper and spray with olive oil spray. Bake in the oven for 15-20 minutes until the tofu is slightly golden and the broccoli is slightly charred.
  • Meanwhile, heat the olive oil in a non-stick frying pan. Add the onion, garlic and ginger and sauté until translucent.
  • Add all of the spices and cook until fragrant.
  • Rinse the lentils in a sieve until the water runs clear.
  • Add the lentils to the pan with the water and sock cube. Simmer for 10 minutes, stirring regularly to prevent sticking.
  • Add the tomatoes and coconut milk and simmer for an additional 10-15 minutes. Season to taste with salt and pepper.
  • 10. Cook the rice as per packet instructions.
  • 11. Add the spinach and green beans and stir until the spinach is wilted.
  • 12. Serve the dahl on a bed of rice with the tofu, broccoli and coriander to garnish. Enjoy!

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