Roast Pumpkin Dahl

For five people (quantities for ten are given below)

3-4 tbsp ghee or vegetable oil
3 medium-sized onions, peeled and sliced
5 garlic cloves, peeled and roughly chopped
350g peeled pumpkin flesh, roughly chopped
2 x 400g tins of chopped tomatoes
350g raw rice
1 tbsp olive oil
175g curry paste
225g dried red lentils
small handful of chopped fresh coriander or parsley leaves

Method

1. Heat the ghee or vegetable oil in a large frying pan or saucepan over medium-low heat. Add the onion, garlic and pumpkin and cook for about 5 minutes, stirring occasionally.
2. Add the lentils, curry paste, tomatoes, and about 500ml of water, bring to a gentle simmer and cook until the lentils and pumpkin are tender. Add a little boiling water to the pan if necessary for the lentils. Season the mixture with salt and pepper.
3. Meanwhile, cook the rice according to packet instructions.
4. Spoon the pumpkin dahl over the rice, sprinkling over the chopped coriander or parsley, and serve.

Each serving provides:
Kcal: 557kcal
Protein: 22.5g
Fat: 29.6g (of which saturated fat: 16.4g)
Carbohydrate: 49.9g (of which sugars: 7g)
Fibre: 2.1g

Nutrition Points:

a) This recipe is high in vitamin A and high in vitamin C.
b) This recipe is a source of vitamin E.

Serving Suggestions:

a) Serve this dish with a chunk of crusty bread or, for extra calories, with a piece of naan bread.
b) Sprinkle sunflower seeds, pine nuts, cashews or other raw nuts over the curry with the coriander or parsley for extra flavour and nutrition.
c) A big fresh mixed salad is another way to add extra flavour, nutrition and colour to this dish.

For ten people

6-8 tbsp ghee or vegetable oil
6 medium-sized onions, peeled and sliced
10 garlic cloves, peeled and roughly chopped
700g peeled pumpkin flesh, roughly chopped
4 x 400g tins of chopped tomatoes
700g raw rice
2 tbsp olive oil
350g curry paste
300g dried red lentils
2 small handfuls of chopped fresh coriander or parsley leaves

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