two bowls of red lentil Dahl and rice topped with onions in white bowls

Dahl - with red lentils, butternut squash and spinach.

This easy, family friendly vegetarian Dahl recipe makes the perfect one pan midweek dinner. Cooked in around 40 minutes with red lentils, spinach and butternut squash it's delicious creamy texture makes it so comforting. It is a low cost dish, and can be batch cooked and frozen, perfect!

Course Main Course
Cuisine Family Food
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 Servings
Calories 311 kcal


  • 1 tsp Olive oil
  • 2 Onions Alternatively, 250g Frozen Chopped Onions
  • 3 Cloves Garlic Alternatively, 3 tbsp Frozen Chopped Garlic
  • 2 tbsp Ginger Fresh or preprepared (see note above)
  • 1 tbsp Ground cumin
  • 3 tbsp Medium curry powder
  • 250 g Red lentils
  • 400 ml Reduced fat Coconut Milk
  • 400 g Tinned chopped tomatoes
  • 300 ml Butternut Squash cubes, peeled Fresh or frozen is fine
  • 300 ml Vegetable stock
  • 80 g Spinach

To serve:

  • 2 Large Onions Optional
  • 1 tsp Olive oil Or from a spray, just to coat the onions
  • Natural yoghurt
  • Coriander
  • Chopped chilli


  1. Heat the oil in a large saucepan. Add the onions, garlic, ginger, ground cumin and curry powder. 

  2. Cook over a medium heat until the onions have softened and you can smell the curry powder cooking.

  3. Add the lentils, coconut milk, tomatoes, butternut squash, vegetable stock and salt. Stir well, cover and cook over a medium heat for about 30 minutes. (It may need 5 - 10 minutes longer, depending on the consistency you'd like and if you're using fresh or frozen butternut squash. You may also need to add an additional splash of stock. Please see recipe notes.)

  4. If you are serving roasted onion slices with your dahl, heat the oven to 200C and pop slices on a baking tray, coated in oil for about 20 minutes or until just blackening around the edges.

  5. Add the spinach just before serving to wilt.

  6. Enjoy!

Recipe Notes

Nutrition Facts
Dahl - with red lentils, butternut squash and spinach.
Amount Per Serving
Calories 311 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Sodium 365mg16%
Potassium 1052mg30%
Carbohydrates 50g17%
Fiber 17g71%
Sugar 9g10%
Protein 14g28%
Vitamin A 6875IU138%
Vitamin C 29.5mg36%
Calcium 130mg13%
Iron 6.5mg36%
* Percent Daily Values are based on a 2000 calorie diet.