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
YELLOW DHAL - SWEET POTATO SOUP
This is a hearty soup of yellow lentils and sweet potatoes. Adjust the seasoning as you like with the jalapeno, and garnish with your choice of cilantro or green onions.
Provided by SUDHARAM
Categories Sweet Potato Soup
Time 1h20m
Yield 6
Number Of Ingredients 10
Steps:
- Rinse lentils under running water; drain. Place lentils, 2 1/2 cups water, and turmeric in a medium pot, and bring to a boil. Cover, reduce heat, and cook until lentils are tender, about 30 minutes.
- Meanwhile, place cubed sweet potato in a steamer over 1 inch of boiling water. Cover and cook until tender but still firm, about 15 minutes (time may vary depending on size of potato pieces). Once tender, mash sweet potato and lentils together; set aside.
- Heat the oil in a skillet over medium heat, and cook the onion until lightly browned. Stir in tomato, jalapenos, salt, and pepper, and continue cooking another 3 to 5 minutes. Place lentils, vegetables, and potatoes in a stockpot over medium heat. Stir in water as needed to attain desired consistency. Serve warm with cilantro or green onions.
Nutrition Facts : Calories 212.4 calories, Carbohydrate 31.7 g, Fat 5.1 g, Fiber 11 g, Protein 11.7 g, SaturatedFat 0.8 g, Sodium 404.4 mg, Sugar 4.7 g
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