This gorgeous, filling, flavourful dinner option will leave you with leftovers galore, meaning your Winter meal prep just got a little easier! Heidi’s secret tip is to mix up a few batches worth of herbs and spices at once into jars or snaplock bags, meaning the next time you go to follow this recipe they’ll all be premeasured out and ready to go.


  • 2 tablespoons coconut oil
  • 2 teaspoons brown mustard seeds
  • 2 teaspoons fennel seeds
  • 2 teaspoons cumin seeds
  • 2 teaspoons fenugreek seeds
  • 2 teaspoons turmeric
  • 2 teaspoons ground ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 tablespoon chopped garlic (about 2-3 cloves)
  • 1/2 cup chopped onion or shallot
  • 2 cups split mung bean dahl (or golden lentils)
  • 1 cup white basmati rice
  • 3-5 cups chopped vegetables*
  • 4 cups vegetable broth
  • 4 cups water
  • 2 bay leaves
  • cilantro and coconut yoghurt to garnish if desired


*Best to use whatever is in your fridge such as mushrooms, carrots, broccoli, sweet potato, potato, zucchini, sweet corn, cauliflower, squash, celery, eggplant etc. Not salad type veggies such as leafy greens, or cucumber. A small amount of tomato is okay.


  1. Heat the oil in a large stockpot or Dutch oven. Once melted, add the spices. Cook the spices in the oil until they start to become quite aromatic, about 2-3 minutes. From there add the garlic and onion/ shallots and cook another 2 minutes or so.
  2. Add the beans, rice and veggies and give it a quick stir to ensure the spices are evenly coating the rest of the ingredients. Pour in the liquids and stir in the bay leaves.
  3. Bring the mixture to a boil, then reduce to simmer, cover, and cook for about an hour. Remove the lid, give the mixture a good stir, and add a touch more liquid if needed.
  4. when ready to eat scoop into bowls and top with coconut yoghurt and torn cilantro if desired. Enjoy!


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