Red Lentil Dahl with Spinach

Red lentil Dahl
Posted in: ,
Prep: 10 min
Cook: 30-40 min
Dietary: , , , , ,
Serves:
8
Cost: $

Ingredients

  • 1.5 cups dried red lentils washed and drained
  • 2 bay leaves
  • 2 teaspoons ground cumin
  • 1 tablespoon ground tumeric
  • 1/4 teaspoon ground cloves
  • 1 teaspoon mustard seeds
  • 1/2 teaspoon chilli powder
  • 1 tablespoon sunflower oil
  • 1 onion thinly sliced
  • 4 garlic cloves
  • 1 tablespoon grated ginger
  • 400 gram can reduced salt diced tomatoes
  • 1 teaspoon caster sugar
  • 2 teaspoons cider vinegar
  • 100 grams baby spinach leaves
  • 1/2 bunch fresh coriander chopped

Directions

  1. Place rinsed lentils and bay leaves in a saucepan and cover with cold water. Bring to boil, reduce heat and simmer for 5 minutes, then drain
  2. Meanwhile, toast cumin, ground turmeric, ground cloves, mustard seeds and chilli powder in a dry frypan over medium heat, stirring, for 30 seconds or until the mustard seeds start to pop
  3. Add oil to the pan of spices, then add the onion, garlic and ginger. Cook, stirring, for 2-3 minutes until the onion softens slightly
  4. Add tomato, sugar, vinegar and drained lentils. Simmer for 15 minutes, stirring regularly until the lentils are tender – add a little water if the dahl becomes too thick
  5. Remove the bay leaves and stir through the spinach leaves and chopped coriander
  6. Serve as a side, or with steamed rice or couscous for a main meal

 

 

Serves in 1 portion

  • Vegetables1 3/4
  • Lean meat or Alternatives1/3
  • Unsaturated Spreads/Oils1/3

What was swapped?

Regular canned tomatoes were swapped for reduced-salt canned tomatoes

Swap Indian recipes that are heavy in oil/ghee for this lower fat option

Tips

This meal can be used as a side dish with a small serve of meat, fish or poultry served with other vegetables or rice/couscous. For a vegetarian option, enjoy a larger serve of dahl with vegetables and rice/couscous

Lentils provide a good source of protein; spinach provides folate and other vitamins

For variety try topping the dahl with some reduced fat yoghurt and finely chopped cucumber. Why not try our Cucumber and Yoghurt Raita?

If you liked this recipe, try Chickpea Curry and Rice!

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