Spicy lentil spinach dahl

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Serves 4

Ingredients: 

  • 300g dried red lentils, washed and drained
  • 1 tbsp cumin seeds
  • 1 tsp mustard seeds
  • 1 tbsp turmeric
  • ½ tsp chilli powder
  • 1 tbsp sunflower oil
  • 1 onion, sliced
  • 4 garlic cloves, crushed
  • 1 x 3cm piece of fresh ginger, grated
  • 2 tbsp tomato purée
  • 1 x 400g tin of chopped tomatoes
  • 1 tsp caster sugar
  • 200ml vegetable stock
  • 100g baby spinach
  • 3 tbsp coriander, chopped 

To serve:

  • Naan bread and mango chutney

Method:

  1. Place the rinsed lentils in a saucepan and cover with cold water. Bring to a simmer and cook for five minutes, then drain.
  2. In a dry pan over a medium heat, toast the cumin seeds, mustard seeds, turmeric and chilli powder, stirring, for 30 seconds or until the mustard seeds begin to pop.
  3. Add the oil to the pan, then add the onion and cook, stirring, for 2-3 minutes until slightly softened. Add the garlic and ginger and cook for one minute, then stir in the tomato puré
  4. Add the tomatoes, sugar, stock and drained lentils, then simmer for 15 minutes until the lentils are tender, stirring regularly and adding a little extra stock if the dhal becomes too thick.
  5. Stir through the spinach and coriander. Serve with naan bread and mango chutney.

 

Nutritional information:

Per serving: 390kcals, 5.9g fat (0.7g saturated), 63.9g carbs, 10.3g sugars, 23.6g protein, 27.9g fibre, 0.048g sodium