Spiced Carrot & Coconut Dhal

Prep + cook time: 35 mins

Serves: 2


  • 2 tsp extra virgin olive oil
  • 1 medium onion (150g), sliced thinly
  • 1 medium carrot (120g), grated coarsely
  • 1 tbsp finely grated ginger
  • 1 tsp garam masala
  • 1 tsp curry powder
  • 2 medium tomatoes (300g), diced
  • ½ cup (70g) red lentils
  • ½ cup (125ml) light coconut milk
  • 1/2 cup (90g) microwave brown rice
  • 40g baby spinach leaves
  • 2 tbsp light coconut milk, extra
  • lemon wedges, to serve


  1. Heat oil in large frying pan over low-medium heat. Cook onion and carrot, stirring, for 5 mins or until softened. Add ginger, garam masala and curry powder; cook for 1 min or until fragrant.
  2. Stir in half the tomato; cook, stirring, for 3 mins until soft. Add lentils, coconut milk and 1 1/2 cups (375ml) water; simmer, stirring often, over medium heat for 20 mins or until thickened. Season to taste.
  3. Meanwhile, heat rice following packet directions.
  4. Divide dhal and rice between bowls. Top with remaining tomato and spinach leaves. Drizzle with extra coconut milk; serve with lemon wedges.

Nutritional count per serving
11.9g total fat (4.7g saturated fat); 1521kJ (363 cal); 44g carbohydrate; 13.5g protein; 12.3g  fibre