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Coconut dal with crunchy bhaji bits (ve)
A filling and nutritious grab & go option students will love with added crunch from the bhaji bits topping. Portion sizes relate to a child of secondary school age, please adjust to suit your needs.
Ingredients
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25 mloil
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200 gonion diced
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8 gcumin seeds
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2.5 gdried chilli flakes
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30 ggarlic paste
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30 gginger paste
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600 gchopped tomatoes
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4 gground coriander
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4.4 gturmeric powder
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10 gsalt
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500 gdried red lentils rinsed
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600 mllight coconut milk
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800 mlwater
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400 gfrozen spinach
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60 mllemon juice
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sliced red chilli and chopped coriander to garnish (optional)
For the crunchy bhaji bits
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25 mloil
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7.5 gginger paste
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1.5 gdried chilli flakes
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4 gcumin seeds
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2 gground coriander
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2.2 gturmeric powder
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400 gonion sliced
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90 ggram/chickpea flour
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2.5 gsalt
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60 mlwater
Instructions
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Heat the oil in a large pan over a medium heat. Add the diced onions and cook for a couple of minutes. Then add the cumin seeds and chilli flakes and stir for 30 seconds. Add the garlic and ginger paste and stir for another 30 seconds.
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Take the pan off the heat and add the chopped tomatoes, ground coriander, turmeric powder, and salt and mix together. Next, add the red lentils, coconut milk and water.
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Put the pan back on the heat and pop the lid on. Bring to a gentle simmer and cook the dal for approximately 20 minutes until the red lentils are cooked. Stir frequently and add a splash of water if too thick.
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Once cooked, add the lemon juice and frozen spinach and cook for another couple of minutes. Top with the crispy bhaji bits, sliced chilli and coriander. Serve with rice. Alternatively, you could serve with naan bread, or use as a topping for loaded fries.
For the bhaji bits
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Preheat the oven to 180°C and line a baking tray with a sheet of foil, grease with 1 tablespoon of the oil.
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Place the remaining tablespoon of oil in a large frying pan on a low heat. Add the onions and cook for 10-15 minutes until they are lightly cooked.
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Combine all other ingredients in a mixing bowl and stir together until you have a thick paste. Then add the cooked onions and mix well.
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Spoon the batter into 10 portions on your lined baking tray. Press each bhaji down with the back of your spoon to make them nice and thin so they crisp up in the oven.
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Bake for 25 minutes or until the bhajis are golden brown and crispy. Allow them to cool before removing them from the baking tray. Serve whole, or chop up into crispy pieces.
Notes
Key facts per serving:
Fibre: 18g
Protein: 26g
Saturated fat: 4.6g
Other nutrition facts: contains omega-3, iron & zinc
Allergens: none
CO2 emissions: 0.62kg, very low carbon (A rated)
