Sweet Potato and Butternut Squash Dhal

This recipe is for my dear friends Karen and Colin. Colin tries out my vegetarian recipes and gives me feedback on any twists he has added. When I stumbled across this recipe I thought they’re going to love this. I bet they make it spicier than me, but then I cannot eat food that’s too spicy hot.

The recipe below is very mellow, if you want spicier you could use a hot curry powder or some fresh chillies. I have used a low fat coconut milk which worked perfectly, but of course you can choose to use regular if that’s what you prefer or have in the cupboard.

In my recipe I have added a bag of spinach, but you could easily use frozen spinach. Be sure to defrost it first.

Sweet Potato and Butternut Squash Dhal

A mild vegetable red lentil dhal

Course Main Course
Cuisine Indian
Prep Time 15 minutes
Cook Time 4 hours
Total Time 4 hours 15 minutes
Servings 5 Portions
Calories 397 kcal

Ingredients

  • 1 tbsp Vegetable oil
  • 3 medium Onions - chopped
  • 3 medium Sweet potatoes - cut 2 cm squares
  • 1 medium Butternut squash - cut 2 cm squares
  • 4 Tomatoes - chopped
  • 1 tin Chopped tomatoes
  • 225 gm Red lentils
  • 1 tin Low fat coconut milk
  • 2 tbsp Curry powder of choice
  • 1 tbsp Chilli powder
  • 1 tsp Turmeric
  • 1 tsp Garam masala
  • 1 tsp Salt
  • Pinch Pepper
  • 300 ml Water
  • 180 gm Spinach

Instructions

  1. Turn slow cooker on high.

  2. Add oil and onions and stir.

  3. Prepare ingredients in the order of the ingredient list and apart from the water and spinach, add to slow cooker, mixing in as you go. Thoroughly mix and leave to cook for 4 hours.

  4. Half an hour before serving, add the spinach and some water if the consistency feels a little too dry.

  5. Serve with plain boiled rice.

Recipe Notes

If you want to leave this to cook longer then cook for 8 hours on low heat.

Nutrients

Calories 397, Fat 8.7 g, Carbs 64 g,  Fibre 25 g, Protein 19 g

Vegetable Lasagne

A pretty easy vegetable lasagne for you to use up your fresh vegetables and/or frozen vegetables. You can really use whatever vegetables you like; just make sure they are cut small and you fully cook before adding the tinned tomatoes.

I have used fresh lasagne sheets; however you could use dried, you will just need to cook in the oven a little longer.

Included in the recipe is a white sauce; however you could replace with a jar version if you are running short of time.

Serve with a lovely fresh green salad and sprinkle over a spoonful of grated Parmesan and a pinch of black pepper.

Homemade Vegetable Lasagne

Herby tomato and vegetables layered within sheets of pasta and a creamy white sauce

Course Main Course
Cuisine Italian
Keyword lasagne, vegan, vegetarian
Prep Time 25 minutes
Cook Time 50 minutes
Servings 4 people
Calories 417 kcal
Author SharonBye

Ingredients

Vegetable Lasagne Sauce

  • 1 tbsp Oil
  • 1 Onion chopped
  • 1 medium Courgette Small dice (1cmx1cm)
  • 0.5 medium Butternut Squash Small dice
  • 1 clove Garlic crushed
  • 650 gm Frozen Mixed Vegetables Defrosted and cut small
  • 2 tspn Dried Italian Seasoning Or you could use mixed hetbs
  • 1 x 400 gm Tinned Chopped Tomatoes

White Sauce

  • 50 gm Butter or alternative
  • 50 gm plain flour
  • 400 ml Milk or alternative I used Oat Milk

Other

  • 6 Fresh Pasta Sheets
  • 50 gm Grated Cheddar or Parmesan or alternative Optional

Instructions

Vegetable Lasagne Sauce

  1. In a large saucepan heat 1 tbsp vegetable oil and add onions. Cook the onions without browning for 5 minutes.

  2. Add garlic and mixed herbs and cook for a further minute.

  3. Stir in the courgettes and butternut squash, add a little water if it seems dry; cook with a lid on for 5 - 10 minutes until veg is soft.

  4. Add the rest of the vegetables and mix well before mixing with the tomatoes. You can bring to a simmer then turn off heat and leave to one side whilst you prepare the white sauce.

White Sauce

  1. Melt the butter or vegetable fat in medium saucepan.

  2. Add the flour and mix in quickly. Cook for a minute, stirring constantly.

  3. A little at a time, stir in rapidly the milk or milk alternative, bringing the sauce up to boil before adding more. The use of a balloon whisk is useful to beat out any lumps.

Compiling Lasagne

  1. Pre-heat oven on Gas 4 or 180 Electric

  2. Lay half of the vegetable sauce on the bottom of your oven proof dish.

  3. Lay half the pasta sheets on top of this.

  4. Spread half the white sauce across the pasta sheets and then if you require, sprinkle half the cheese.

  5. Repeat these layers again. If you prefer more pasta, then you could make three layers by dividing your sauces 3 ways, but I prefer just 2.

  6. Place in the middle of the oven and cook for 25 minutes. If you are using dried pasta, cook for 45 minutes; just check your top does not become too brown.

Other nutrients as per recipe above including cheese; to reduce fat by 4 gm remove cheese.

Fat                 15 g

Carbs            31 net carbs

Protien         15.5 g

I use MyFitnessPal.com to calculate nutrients.

Fresh Vegetables in a Creamy Cheese Sauce

Today I have used a selection of fresh low carb seasonal vegetables in a cheese sauce. Very quick, easy and only 6 net carbs per portion.

Wow, we are having a rather wonderful summer here in the UK (for a change); the last place I want to be is the kitchen! But last night we had a storm and today it is a little cooler, so I have cooked up a recipe to share with you.

This recipe has fresh, easy cook, full of flavour vegetables and ham (optional) in a creamy cheese sauce. Perfect for serving with a low carb pasta or Courgette Zoodles.

The vegetables can be adjusted to your own taste or stock, but I would definitely recommend using a start base as celery as the flavour lifts the ingredients.

Continue reading “Fresh Vegetables in a Creamy Cheese Sauce”