How to make sweetcorn and spinach dhal

Kernels of truth: no fake news here, this is a one-pot sweetcorn wonder

(Charlotte Kibbles)

Sweetcorn and spinach dhal

Serves 4

This is a really cosy bowl full of so much goodness that you can rustle up from the ingredients in your store cupboard and freezer when fresh supplies are low – after weekends and holidays especially. It’s a one-pot number, too, so less washing up and barely any actual "cooking". Combining the lentils with rice means you’re getting the full whack of essential amino acids – essential, meaning we don’t make them so we need to eat them.

2 tbsp rapeseed oil
1 onion, finely sliced
2 garlic cloves, minced
½​ tsp turmeric
1 tsp ground coriander
180g brown basmati rice (or use white rice and halve the cooking time)
1 litre vegetable or chicken stock 
180g dried red lentils
225g frozen spinach
150g frozen sweetcorn kernels
225g frozen spinach

To serve

Coconut yoghurt
Lime wedges
Coriander leaves

In a large casserole dish or heavy-based pan, heat the rapeseed oil and add the onion, garlic and spices. Stir occasionally for about 3-4 minutes until softened but not browned. Add the rice and stir through to coat in the oil and spices. Pour over 500ml of the stock and bring to the boil over a high heat. Reduce the heat to low and simmer, covered, for 30 minutes. Glance in occasionally to check the rice isn’t sticking to the bottom of the pan.

Add the lentils, and a little more stock if needed. Cover and continue to simmer gently until the rice and lentils are softened, about 20 minutes. Add more stock now and again if needed. Stir in the sweetcorn and spinach and allow to cook over a low heat for a few minutes until piping hot.

Serve with a dollop of yoghurt, a squeeze of lime and a scattering of coriander leaves.

From ‘Lizzie Loves Healthy Family Food: Delicious and Nutritious Meals You'll All Enjoy’ by Lizzie King, published by Trapeze. Photography by Charlotte Kibbles