Delicious squash daal with fried egg | Vegetable recipes | Jamie Oliver (2024)

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Delicious squash daal

Special fried eggs & poppadoms

  • Vegetarianv

Delicious squash daal with fried egg | Vegetable recipes | Jamie Oliver (2)

Special fried eggs & poppadoms

  • Vegetarianv

“Red split lentils are a brilliant source of nutrients, including iron, which we need for making blood cells to transport oxygen around the body, helping to prevent us from getting tired ”

Serves 2 + 6 leftover daal portions

Cooks In1 hour

DifficultyNot too tricky

Everyday Super FoodVegetablesBonfire night recipesIndianLentilSpinach

Nutrition per serving
  • Calories 239 12%

  • Fat 11.6g 17%

  • Saturates 2.5g 13%

  • Sugars 7.3g 8%

  • Salt 1g 17%

  • Protein 14.6g 29%

  • Carbs 22.3g 9%

  • Fibre 3.4g -

Of an adult's reference intake

recipe adapted from

Everyday Super Food

By Jamie Oliver

Tap For Method


  • 8 cloves of garlic
  • 2 fresh red chillies
  • olive oil
  • 3 teaspoons black mustard seeds
  • 1 heaped teaspoon cumin seeds
  • 1 handful of curry leaves
  • 2 onions
  • 1 x 5cm piece of ginger
  • 1 bunch of fresh coriander , (30g)
  • ½ a butternut squash , (600g)
  • 500 g split red lentils
  • 3 tablespoons natural yoghurt
  • 1 lime
  • 2 large free-range eggs
  • 4 uncooked poppadoms
  • 2 handfuls of baby spinach

Tap For Method

The cost per serving below is generated by and is based on costs in individual supermarkets. For more information about how we calculate costs per serving read our FAQS

recipe adapted from

Everyday Super Food

By Jamie Oliver

Tap For Ingredients


  1. Start by making a temper. Peel the garlic, then finely slice with the chillies, ideally 1mm thick on a mandolin (use the guard!).
  2. Pour 2 tablespoons of oil into a large wide pan on a medium heat and add the mustard seeds, cumin seeds and curry leaves for 1 minute, then the garlic and chillies.
  3. Stir so everything’s flat, moving regularly until crisp and lightly golden. With a slotted spoon, remove half the temper to a plate, taking the pan off the heat.
  4. Peel the onions and ginger and finely chop with the coriander stalks, then chop the squash into 2cm cubes, leaving the skin on but discarding any seeds. Stir it all into the pan and return to a medium heat for 15 minutes to soften.
  5. Stir in the lentils, then 1.5 litres of boiling water. Bring to the boil, then reduce to a gentle simmer and cover for 35 minutes, stirring occasionally.
  6. Mash the squash into the daal, taste and season to perfection. Remove 6 portions, bag them up and, once completely cool, freeze for a rainy day when you’ll be really grateful it’s there, leaving the rest on a low heat to keep warm.
  7. Blitz the coriander leaves, yoghurt, a pinch of sea salt and half the lime juice in a blender until smooth, then decant into a small bowl.
  8. Reheat the reserved temper in a non-stick frying pan on a medium-low heat with 1 teaspoon of oil, then divide into two piles and crack an egg over each. Cover and leave to slowly fry on the bottom for 2 or 3 minutes, while they coddle on top.
  9. One-by-one, puff up your dry poppadoms in the microwave for around 30 seconds each.
  10. Top each portion of daal with a fried egg, and pop some spinach, dressing, poppadoms and a lime wedge on the side.

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recipe adapted from

Everyday Super Food

By Jamie Oliver

© 2024 Jamie Oliver Enterprises Limited

© 2024 Jamie Oliver Enterprises Limited

Delicious squash daal with fried egg | Vegetable recipes | Jamie Oliver (2024)


What makes fried eggs taste better? ›

Salt intensifies the egg flavor, pepper adds some spice, and the paprika adds a subtle warmth and a sweetness. Of course, depending on what kind of paprika you use, you can really play around with flavor a lot! Some will make for a spicy fried egg while others will make it more savory and sweet.

How do you roast a whole butternut squash Jamie Oliver? ›

Method. Preheat the oven to 180ºC/350ºF/gas 4. Wash and dry the whole squash, then place on a baking tray. Pierce once or twice with the tip of a sharp knife, then bake in the oven for 1 hour 30 minutes, or until golden and very soft.

How does Gordon Ramsay cook butternut squash? ›

In a large bowl mix the cubed squash, garlic cloves and ginger with 2 tablespoons of olive oil and 1 tablespoon of the spice mix. Season with salt and pepper and scatter in a single layer in a roasting tray. Place in the preheated oven and cook for 30 minutes until tender all the way through.

Is butternut squash anti inflammatory? ›

Nutritional Benefits of Butternut Squash

It contains zeaxanthin and lutein, two powerful antioxidants that support vision. Butternut Squash's high antioxidant content may have anti-inflammatory benefits, helping to reduce your risk of inflammation-related disorders like rheumatoid arthritis.

Is it necessary to peel butternut squash before cooking? ›

You can eat the skin, so there's no need to peel it. Simply halve it, scoop out the seeds and chop it into chunks, then roast it and add it to a warm winter salad or throw it into curries, stews or soups. You can also roast the seeds and eat them as a snack or sprinkled over a finished dish.

Do eggs taste better cooked in oil or butter? ›

The best thing about frying eggs in butter is the taste. Because butter is higher in fat than oil, your eggs will naturally take on that rich butter flavor as they crisp in the pan.

How do you cook eggs to make them taste better? ›

Don't season scrambled eggs right away.

It's also important to note that seasoning your eggs is key for maximizing flavor, but don't season your eggs as soon as they hit the pan. Instead, once your eggs are nearly cooked, sprinkle some flaky sea salt and add some fresh cracked pepper throughout.

How do you get good tasting eggs? ›

So the results were clear: For the best tasting eggs, go for pastured chickens. Barring those, choose whichever eggs have the highest levels of omega-3 fatty acids. Where flavor is concerned, it doesn't matter if the eggs are organic, cage free, or from a cage battery.


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