Pumpkin Dahl Recipe

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Ingredients:

Serving

1/3 cup ghee
1/2 large butternut pumpkin, cut into 2cm cubes (about 1kg trimmed weight)
1 bunch silver beet, trimmed and roughly chopped
2 brown onions, chopped finely
1 tbsp crushed garlic
1 tbsp grated ginger
1 tbsp ground cumin
2 tsp ground coriander
2 tsp garam masala
1 tsp turmeric
2 green chilies , sliced thickly at a long angle
500 g red lentils, rinsed and drained
5 cups water
2 tbsp vegetable oil
1 tsp cumin seed
1/2 tsp yellow mustard seeds
1/2 tsp brown mustard seeds
1/3 cup curry leaf
2 vine-ripened tomatoes, diced
sea salt
fresh ground black pepper
1 cup coriander leaves

Directions:

Heat a large non-stick frying pan over a medium heat. Add half of the ghee and cook pumpkin in batches, tossing the pan often until pumpkin is well coloured and starting to soften; set aside.
Add another tablespoon of the ghee, and working in batches, cook silverbeet until wilted and tender. Remove from pan and add to reserved pumpkin.
In the same pan, heat remaining ghee; add onions, garlic and ginger; cook until starting to soften and fragrant.
Add spices, stirring until fragrant. Add chillies, lentils and water. Bring to the boil; reduce heat to a simmer; cook, covered, stirring occasionally until dahl is thick and soupy, about 40 minutes.
Just before dahl is ready, heat vegetable oil in a large frying pan. Add cumin, mustard seeds and curry leaves; cook until the mustard seeds 'pop'.
Return pumpkin and spinach, with tomatoes and tempered spice mixture to pan with dahl; stir to combine and heat through. Season to taste and stir in half of the coriander, reserving the remainder for garnish.
Serve hot with basmati rice, chutney and cucumber salad.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	504.12 Kcal (2111 kJ)
Calories from fat	175.85 Kcal
		% Daily Value*
Total Fat	19.54g	30%
Cholesterol	33.31mg	11%
Sodium	29.73mg	1%
Potassium	1099.36mg	23%
Total Carbs	61.01g	20%
Sugars	5.14g	21%
Dietary Fiber	29.52g	118%
Protein	23.89g	48%
Vitamin C	46.2mg	77%
Iron	9.9mg	55%
Calcium	127.3mg	13%

Amount Per 100 g
Calories	120.7 Kcal (505 kJ)
Calories from fat	42.11 Kcal
		% Daily Value*
Total Fat	4.68g	30%
Cholesterol	7.98mg	11%
Sodium	7.12mg	1%
Potassium	263.22mg	23%
Total Carbs	14.61g	20%
Sugars	1.23g	21%
Dietary Fiber	7.07g	118%
Protein	5.72g	48%
Vitamin C	11.1mg	77%
Iron	2.4mg	55%
Calcium	30.5mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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