Red Lentil & Spinach Dal

Why Should I Eat Red Lentils

Small in size, but these legumes pack lots of goodness inside. They're a great source of plant based protein and fiber to keep our digestive tract healthy. However, lentils do not contain all essential amino acids, but you can get complete protein from lentils by mixing them with whole grains. That's why I suggest serving this dal with a side of basmati and wild rice. Wild rice in this case is the whole grain we're looking for. Lentils are also a good source of iron, especially when mixed with foods that have vitamin C (e.g. tomatoes) - that way our digestive tract can absorb more iron. Yay! Now, I hope you're convinced lentils are a good ingredient to cook with. Let's get started.

 


Serves 4   |   1 cup - 250ml   |   1 teaspoon - 5ml   |   1 tablespoon - 15ml   |   Hands on time: 15 mins   |   Total time: 35 mins


Ingredients:

  • 200 g of dry red lentils
  • 70 g of fresh spinach
  • 200 ml of coconut milk
  • 1 can (400g) of whole peeled or chopped tomatoes
  • 1 small onion
  • 2 medium garlic cloves
  • a small piece of fresh ginger root (3cm x 3cm)
  • 1/4 teaspoon of turmeric
  • a pinch of ground coriander seeds
  • a generous pinch of cayenne or chilli
  • 1 tablespoon of coconut oil
  • 3/4 cup of water
  • salt to taste

 INSTRUCTIONS

Finely chop the fresh onion, grate garlic and ginger with a fine grater. Discard of any leftover ginger strings. Heat coconut oil in a heavy bottomed pot or pan, add the ginger and garlic paste, chopped onion. Fry on low heat, stirring, until onion becomes translucent then add the spices. Fry for another minute, pour in the coconut milk, canned tomatoes, water and lentils. Stir to combine and simmer covered on low heat for 20-25 minutes or until lentils become very soft. Keep an eye on it and stir often to prevent the bottom from burning. Season with salt to taste. Finally, mix in the spinach and cook for a few minutes more, until spinach gets wilted. Serve with basmati and wild rice. 

 

 

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