Meal Planner

SuperValu The Happy Pear Coconut Dahl


The Happy Pear's 20-Minute Lentil & Coconut Dahl with Baked Cauliflower is a great midweek meal.

Preparation time: 5 minutes

Cooking time: 15 minutes


Serves: 4 people

  • 1 tin Black Beans
    or aduki
  • 1 pinch Black Pepper
  • 10 - Cherry Tomatoes
  • 400 fillets Coconut Milk
  • 2 tbsp Curry Powder
  • 3 cloves Garlic
  • 400 g Green Lentils
  • 2 tbsp Ground Cumin
  • 1 - Lime
    juice only
  • 2 tbsp Olive Oil
  • 1 pinch Pepper
  • 1 pinch Salt
  • 1 tbsp Soy Sauce
    or tamari sauce
  • 1 handfull SuperValu Baby Spinach
  • 1 head SuperValu Cauliflower
    including the leaves
  • 1 - SuperValu Fresh Ginger
    thumb-sized piece
To Garnish:
  • 15 g SuperValu Fresh Coriander
    or other fresh herb of choice
To Serve:
  • 4 portions Brown Rice
    or wholemeal couscous


1. Preheat the oven to 200°C/gas mark 6. Peel and finely chop the onion, garlic and ginger. Cut the cherry tomatoes in half. Drain the beans and lentils and rinse thoroughly, keeping them separate.

2. Remove the leaves from the cauliflower and set aside. Cut the cauliflower in half and chop into small bite-sized pieces, working along the lines of the florets so that it still keeps
its structure. You want to ensure it doesn’t disintegrate into cauliflower rice. Remove the thick spines from the leaves using a sharp knife.

3. Put the cauliflower pieces and leaves on a large baking tray. Drizzle with 1 tablespoon of the oil and season with a generous pinch of salt. Toss to coat, then bake in the oven for 18 minutes. It’s ready when it has crisped up nicely and is looking slightly charred but not burnt. It should have a slight crunch to it but also be soft in the centre.

4. Heat the remaining tablespoon of oil in a large saucepan on a high heat for 1 minute. Add the onion, garlic and ginger and cook for 3 minutes. Add the cherry tomatoes and cook
for a further 2 minutes.

5. Add all the remaining ingredients except for the spinach and the cauliflower that’s cooking in the oven. Bring to the boil, stirring occasionally to make sure it doesn’t stick to the bottom. Reduce to a simmer and cook for a further 5 minutes, then take off the heat and stir in the spinach and roasted cauliflower florets.

6. To serve, divide the cooked dahl between three or four bowls. Scatter the baked cauliflower leaves on top of each bowl. Garnish with your fresh herbs and some chilli flakes. Serve with brown rice or wholemeal couscous.

Make sure to bake the green bits of the cauliflower too as
they crisp up wonderfully and add another variation of texture to this dish!

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