SPINACH, SWEET POTATO & LENTIL DHAL
A comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can't go wrong with this iron-rich, low-fat, low-calorie supper.
Provided by Sophie Godwin - Cookery writer
Categories Dinner, Main course, Supper
Time 45m
Number Of Ingredients 13
Steps:
- Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.
- Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.
- Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more.
- Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.
- Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.
- Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.
- Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.
- Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.
Nutrition Facts : Calories 397 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 65 grams carbohydrates, Sugar 19 grams sugar, Fiber 11 grams fiber, Protein 18 grams protein, Sodium 0.6 milligram of sodium
INDIAN DAHL WITH SPINACH
This is a very yummy, authentic dal. For variation, add coconut milk towards the end of cooking. Freezes well.
Provided by Gillian Stevens
Categories World Cuisine Recipes Asian Indian
Time 40m
Yield 4
Number Of Ingredients 12
Steps:
- Rinse lentils and soak for 20 minutes.
- In a large saucepan, bring water to a boil and stir in salt, lentils, turmeric and chili powder. Cover and return to a boil, then reduce heat to low and simmer for 15 minutes. Stir in the spinach and cook 5 minutes, or until lentils are soft. Add more water if necessary.
- In a small saucepan over medium heat, melt butter and saute onions with cumin and mustard seeds, stirring often. Cook until onions are transparent, and then combine with lentils. Stir in garam masala and coconut milk and cook until heated through.
Nutrition Facts : Calories 362 calories, Carbohydrate 44.9 g, Cholesterol 15.3 mg, Fat 13.4 g, Fiber 18.3 g, Protein 21 g, SaturatedFat 9.2 g, Sodium 692.6 mg, Sugar 5.5 g
DAHI DAL (YOGURT LENTIL CURRY WITH SPINACH)
This comforting vegetarian Indian dish is quick and easy to make: just add couple of fresh ingredients thrown into a pan of simply seasoned dal.
Provided by Chetna Makan
Time 30m
Number Of Ingredients 10
Steps:
- Put the moong dal in a pan with the measured boiling water, salt, turmeric and ginger. Bring to the boil, then cover and cook over a low to medium heat for 10 minutes. Add the spinach, cover again and cook for another 5 minutes until the lentils are soft and the spinach has wilted.
- Meanwhile, heat the ghee in a frying pan, add the onions and cook over a low to medium heat for 10 minutes until golden, then stir in the chile powder. Remove from the heat and set aside.
- Once the lentils are ready, blitz to a purée with a hand blender or in a blender or food processor. Return to the pan, if necessary, and bring to the boil. Then take off the heat, add the yogurt and mix well. Transfer the dal to a serving bowl, top with the fried onions and serve.
SPINACH DHAL WITH PANEER
A veggie curry in a hurry - paneer cheese adds texture to the delicately spiced dhal and makes it into a satisfying main
Provided by Good Food team
Categories Dinner, Main course
Time 30m
Number Of Ingredients 9
Steps:
- Boil lentils for 8-12 mins, then drain. Meanwhile, heat the oil in a pan and gently cook the garlic, ginger and garam masala for 2-3 mins. Reserve 2 tbsp of the coconut milk, add the rest to the pan with the lentils and simmer for 5 mins.
- Heat grill to high. Arrange the cubed paneer on a foil-lined baking sheet and grill for 5 mins, turning once, until golden.
- Stir spinach into lentil mix and gently cook until just wilted. Divide between bowls, then top with the paneer and reserved coconut milk. Scatter over coriander and serve with naan bread.
Nutrition Facts : Calories 896 calories, Fat 43 grams fat, SaturatedFat 25 grams saturated fat, Carbohydrate 78 grams carbohydrates, Sugar 7 grams sugar, Fiber 7 grams fiber, Protein 55 grams protein, Sodium 4.25 milligram of sodium
SPINACH AND DHAL CURRY
i love spicy food and dhals (lentil curry) and never seem to make the same one twice as i'm always making different versions, this i made last night and it is divine!
Provided by Ricky Henry-Davies
Categories Curries
Time 55m
Yield 6-8 serving(s)
Number Of Ingredients 12
Steps:
- wash lentils in cold water till water runs clear.
- add veg stock and simmer till cooked about 40 mins add more water if dry.
- meanwhile fry in little oil onion and garlic cook 10 mins.
- add ginger and spices cook 3mins.
- add tomatoes and spinach cook 5mins.
- throw into lentils.
- serve with rice and chutneys.
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