Aubergine and Split Pea Dhansak

Dhansak is a traditional Indian dish combining elements of Persian and Gujarati cuisine and normally uses some kind of meat, most commonly, goat. Howe...ver, this recipe uses aubergine as a substitute to add texture, flavour and also up the fibre content. Homemade curries can be really simple and are a great way of packing in lots of different nutrients and creating a well-balanced meal. The sauce is a base of split peas and tomatoes, providing protein, carbohydrate, fibre and a couple more portions of veg. By serving the lentil-based curry with a type of grain such as brown rice, you are getting two different sources of plant based protein in order to provide all the essential amino acids. Read more Dhansak is a traditional Indian dish combining elements of Persian and Gujarati cuisine and normally uses some kind of meat, most commonly, goat. However, this recipe uses aubergine as a substitute to add texture, flavour and also up the fibre content. Homemade curries can be really simple and are a great way of packing in lots of different nutrients and creating a well-balanced meal. The sauce is a base of split peas and tomatoes, providing protein, carbohydrate, fibre and a couple more portions of veg. By serving the lentil-based curry with a type of grain such as brown rice, you are getting two different sources of plant based protein in order to provide all the essential amino acids.

Prep time
10 mins
Cook time
50 mins (+ 1 hours soaking)
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
Prebiotics
3+ fruits &
vegetables
Herbs &
spices
Legumes
Contains
Why is this healthy?
Plant
points
Prebiotics
3+ fruits &
vegetables
Herbs &
spices
Legumes

NUTRITION PER SERVING (Read more)

225kcal
Calories
10g
Total Fat
27g
Carbs
5g
Sugars
10g
Protein
9g
Fibre
6mg
Iron
33%
 
104mg
Magnesium
25%
 
146mg
Phosporus
12%
 
1032mg
Potassium
22%
 
70mg
Sodium
3%
 
1mg
Vitamin B1
83%
 
0mcg
Vitamin B12
0%
0mcg
Vitamin D
0%
2.1mg
Vitamin E
14%
 
71mcg
Vitamin B9
18%
 
135mcg
Vitamin A
15%
 
24mg
Vitamin C
27%
 
1.8mg
Zinc
16%
 
43mcg
Vitamin K
36%
 
0.2mg
Copper
22%
 
0.2mg
Vitamin B2
15%
 
1.8mg
Vitamin B3
11%
 
0.3mg
Vitamin B6
18%
 
130mg
Calcium
10%
 
Calories: 225kcal; Total Fat: 10g; Carbs: 27g; Sugars: 5g; Protein: 10g; Fibre: 9g; Iron: 6mg (33%); Magnesium: 104mg (25%); Phosporus: 146mg (12%); Potassium: 1032mg (22%); Sodium: 70mg (3%); Vitamin B1: 1mg (83%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 2.1mg (14%); Vitamin B9: 71mcg (18%); Vitamin A: 135mcg (15%); Vitamin C: 24mg (27%); Zinc: 1.8mg (16%); Vitamin K: 43mcg (36%); Copper: 0.2mg (22%); Vitamin B2: 0.2mg (15%); Vitamin B3: 1.8mg (11%); Vitamin B6: 0.3mg (18%); Calcium: 130mg (10%)
Show more
Why is this healthy?
Plant
points
Prebiotics
3+ fruits &
vegetables
Herbs &
spices
Legumes
Contains
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User comments (3)

Alexandra 4 months ago

cooking brown rice to go with this

Alice 5 months ago

Beautiful

Alice 5 months ago

Absolutely delicious

Recipe categories: Indian, Bowl Food

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