Spinach and Potato Dahl

Spinach and Potato Dahl

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Servings: 4
Calories: 231

Ingredients
 

  • 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
  • 1 3/4 oz dried split red lentils
  • 1.3 lb potatoes peeled and cut into 2.5 cm (1 inch) cubes
  • 14 oz can of chopped tomatoes
  • 1 vegetable stock cube dissolved in 15 floz hot water
  • 1 lb fresh spinach leaves washed thoroughly
  • salt and freshly ground black pepper

to serve

  • 4 tablespoons low fat plain yogurt
  • coriander sprigs optional

Instructions

  • 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.
  • Add the chilli, coriander, lentils and potato cubes and cook, stirring, for another 2 - 3 minutes. Tip in the canned tomatoes and stir well.
  • 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.
  • 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.
  • 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.
Calories: 231 kcal
Carbohydrates: 47 g
Protein: 10 g
Fat: 3g
Saturated Fat: 1 g
Cholesterol: 1 mg
Sodium: 466 mg
Potassium: 1681 mg
Fiber: 13 g
Sugar: 7 g
Vitamin A: 11501 IU
Vitamin C: 78 mg
Calcium: 419 mg
Iron: 9 mg
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