High-protein sunshine immunity dal

Name: High-protein sunshine immunity dal
Ingredients: 250g H&B Soy Protein Chunks; 1 small white onion, diced; 3 carrots; 1 finger-sized piece of ginger, minced or finely chopped; 6 garlic cloves, minced or finely chopped; 1 medium tomato, diced; 1 tbsp tomato purree; 200g red lentils; 900ml reduced salt veg stock; 5 tbsp H&B Pumpkin & Sunflower Seed Mix; 1 tsp Olive Oil; 1/4 tsp cayenne pepper; 3 tbsp H&B Nutritional Yeast Flakes; Tamari; Squeeze of fresh lemon juice; 3 tsp cumin; 3 tsp coriander; 1 tsp turmeric; 2 bay leaves; 1/4 tsp cinnamon; 1 tsp mild chilli powder; 1/2 tbsp mild curry powder; Pinch of black pepper; 320g roasted carrots; 4 tbsp soya or oat yoghurt alternative; Pinch roasted chilli seeds; 15g fresh coriander

Recipe bySophie Waplington

Reviewed bySanjana Bhatt

A comforting, protein-rich dal with fragrant spices, brought to you by Soph's Plant Kitchen

Ingredients

250g H&B Soy Protein Chunks
1 small white onion, diced
3 carrots
1 finger-sized piece of ginger, minced or finely chopped
6 garlic cloves, minced or finely chopped
1 medium tomato, diced
1 tbsp tomato purree
200g red lentils
900ml reduced salt veg stock
5 tbsp H&B Pumpkin & Sunflower Seed Mix
1 tsp Olive Oil
1/4 tsp cayenne pepper
3 tbsp H&B Nutritional Yeast Flakes
Tamari
Squeeze of fresh lemon juice

For the spices

3 tsp cumin
3 tsp coriander
1 tsp turmeric
2 bay leaves
1/4 tsp cinnamon
1 tsp mild chilli powder
1/2 tbsp mild curry powder
Pinch of black pepper

To serve

4 tbsp soya or oat yoghurt alternative
Pinch roasted chilli seeds
15g fresh coriander

Explore related topics

Immunity

Nutritional information

Per	100g	Per serving (382g) 1/6 of the recipe
Energy (Kj)	500 kJ	907 kJ
Energy (kcal)	119 kcal	454 kcal
Fat	3g	11.3g
of which saturates	0.4g	1.6g
Carbohydrates	11g	42g
of which sugars	3.6g	10g
Fibre	4.5g	17.3g
Protein	9.7g	36.7g
Salt	0.13g	0.49g

Step 1

Preheat your oven to 200c and boil your kettle. Chop one of the 3 carrots into slanted coins, and add to a baking tray, with olive oil and ground black pepper. Add the seeds to another tray, with the cayenne pepper, 1 tsp olive oil and a pinch of ground black pepper. Roast the carrots for 15-18 mins, or until golden at the edges. Roast the seeds for eight to 10 minutes, leaving for another few minutes if they’re not golden after that.

Step 2

Add your soy chunks to a large bowl and pour over boiling water, set to one side.

Step 3

Chop the garlic, onion, ginger, tomato and other carrots (no need to peel if organic). Measure your stock and spices. Rinse the red lentils and pop to one side.

Step 4

In a large sauté or enamel cast iron pan, for which you have a lid, add plenty of extra virgin olive oil, heat until shimmering, then add the onion and remaining carrots with a large pinch of sea salt. Sauté for eight minutes, then add the ginger, garlic and spices. Fry for two to four minutes more then add the tomato puree, then fry for another two minutes then add the fresh tomato.

Step 5

Add the lentils, soy chunks (drain them first) and stock, stir everything together then bring to the boil, reduce to a simmer and cover with a lid with about a one inch opening so steam can escape. Leave for 15-18 minutes, stirring every now and then. If the dal is looking dry, add more water.