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Spicy Red Lentil and Pumpkin Dhal

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

20.3g

Energy (kJ)

2162kJ

Energy (kcal)

517kcal

Carbohydrate incl. fibre (g)

54.1g

Carbohydrate excl. fibre (g)

44.3g

Sugar (g)

5.7g

Fibre (g)

9.8g

Fat (g)

27.9g

Saturated fat (g)

20.1g

Unsaturated fat (g)

5.8g

Monounsaturated fat (g)

4.3g

Polyunsaturated fat (g)

1.5g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

487mg

Salt (g)

1.22g

Vitamin A (IU)

5277IU

Vitamin C (mg)

31.7mg

Calcium (mg)

100mg

Iron (mg)

9.96mg

Potassium (mg)

1089mg

Total

81.2g

8649kJ

2069kcal

216.3g

177.2g

22.7g

39.1g

111.7g

80.4g

23.3g

17.4g

6.0g

0.0g

0mg

1949mg

4.87g

21107IU

126.9mg

401mg

39.83mg

4357mg

  • 15 ml olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 2 cm piece ginger, finely chopped
  • 1 red chilli, deseeded & finely chopped
  • 5 ml Robertsons ground coriander
  • 5 ml Robertsons ground cumin
  • 5 ml Robertsons Turmeric
  • 2.5 ml Robertsons ground cinnamon
  • 300 g pumpkin, peeled and cubed
  • 250 g red lentils, rinsed and drained
  • 1 packet Knorr Mild Durban Curry Cook-In Sauce
  • 2 large tomatoes, diced
  • 1 x 400 ml coconut milk
  • 1 Knorr vegetable stock pot (dissolved in 400ml hot water)
  • Robertsons Atlantic sea salt
  • Robertsons Black Pepper
  • lemon juice
  • coconut flakes, toasted
  • fresh coriander