low fat cooking spray
1 teaspoon cumin seeds
1 large onion, sliced
2 garlic cloves, crushed
1 large fresh green chilli, de-seeded and sliced thinly
1 teaspoon ground coriander
50 g (1 3/4 oz) dried, split red lentils
700 g (1 lb 9 oz) potatoes, peeled and cut into 2.5 cm (1 inch) cubes
400 g can of chopped tomatoes
1 vegetable stock cube, dissolved in 425 ml (15 fl oz) hot water
500 g (1 lb 2 oz) fresh spinach leaves, washed thoroughly
salt and freshly ground black pepper
1 teaspoon cumin seeds
1 large onion, sliced
2 garlic cloves, crushed
1 large fresh green chilli, de-seeded and sliced thinly
1 teaspoon ground coriander
50 g (1 3/4 oz) dried, split red lentils
700 g (1 lb 9 oz) potatoes, peeled and cut into 2.5 cm (1 inch) cubes
400 g can of chopped tomatoes
1 vegetable stock cube, dissolved in 425 ml (15 fl oz) hot water
500 g (1 lb 2 oz) fresh spinach leaves, washed thoroughly
salt and freshly ground black pepper
To serve
4 tablespoons low fat plain yogurt
coriander sprigs (optional)
coriander sprigs (optional)
method
1. Spray a large saucepan with low fat cooking spray. Add the cumin seeds, onion and garlic and saute them over a low heat for about 4 - 5 minutes, until the onion has softened.
2. Add the chilli, coriander, lentils and potato cubes and cook, stirring, for another 2 - 3 minutes. Tip in the canned tomatoes and stir well.
3. Pour the stock into the saucepan and bring to the boil. Lower the heat and simmer gently for 40-45 minutes, until the lentils and potatoes are tender.
4. Pack the spinach into a separate saucepan and cook, covered, for 4 - 5 minutes to wilt the leaves. Drain really well, squeezing out the excess moisture. Chop the spinach roughly and then stir it into the potato mixture. Cook for another couple of minutes and then season with salt and pepper.
5. Serve each portion of the dahl with 1 tablespoon of yogurt and garnish with the coriander sprigs, if using.
Top tip There's no need to add any water to the saucepan when you cook spinach, as the water left on the leaves from washing it will be enough to wilt the leaves.
2. Add the chilli, coriander, lentils and potato cubes and cook, stirring, for another 2 - 3 minutes. Tip in the canned tomatoes and stir well.
3. Pour the stock into the saucepan and bring to the boil. Lower the heat and simmer gently for 40-45 minutes, until the lentils and potatoes are tender.
4. Pack the spinach into a separate saucepan and cook, covered, for 4 - 5 minutes to wilt the leaves. Drain really well, squeezing out the excess moisture. Chop the spinach roughly and then stir it into the potato mixture. Cook for another couple of minutes and then season with salt and pepper.
5. Serve each portion of the dahl with 1 tablespoon of yogurt and garnish with the coriander sprigs, if using.
Top tip There's no need to add any water to the saucepan when you cook spinach, as the water left on the leaves from washing it will be enough to wilt the leaves.
serving amount
serves 4
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