Dahl with Chia Seeds

Dahl with Chia Seeds

This delicious dish is full of flavour and mild in spice, perfect for mixing up the dinner routine during winter.

  • 1 Tbsp vegetable oil
  • 1 medium onion, finely chopped
  • 2 cloves of garlic, crushed
  • 1 tsp crushed ginger or ginger paste
  • 1 Tbsp curry powder (mild)
  • 1 cup red lentils rinsed and drained
  • 1 can of diced tomatoes
  • 2 1/2 cups vegetable stock
  • 1 cup of pumpkin, diced into 1cm cubes
  • 1/2 cup lite coconut milk
  • 1 cup of fresh baby spinach
  • 2 Tbsp Healtheries Black Chia Seeds


For 4 people


  1. Heat oil in a saucepan over medium heat. Saute the onion for 5 minutes with garlic, ginger and curry powder until fragrant.
  2. Add lentils, tomatoes and vegetable stock and bring to the boil.
  3. Reduce heat to low and add the diced pumpkin.
  4. Simmer for 30 minutes, partially covered, until the lentils and pumpkin are cooked.
  5. Stir through the coconut milk and baby spinach, and sprinkle with the chia seeds.

Serving Suggestions

Season with cracked pepper to taste. Great on its own or served with a toasted wholemeal pita pocket.

Nutritional Information

Average Quantity per Serve

Energy 1350kJ (323cal)
Protein 17.4g
Fat, Total 10.5g
- Saturated 3.3g
- Polyunsaturated 3.9g
- Monounsaturated 2.5g
Carbohydrate 32.7g
- Sugars 8.9g
Dietary Fibre 13.2g
Sodium 537mg