Quick Lentil Dhaal

Quick Lentil Dhaal

Blood Sugar: 11Servings: 4Preparation Time: 15minMeal Category: Dinner
Micronutrients:FolateVitamin AMagnesium

Macronutrients per 100g

Energy
98kcal
Sugar
1g
Fat
2g
Fiber
1g
Sat fat
0g
Protein
7g
Carbs
18g
Sodium
27mg

Ingredients

  • 2 cloves finely grated Garlic
  • 2.5cm / 1in peeled and finely grated Ginger
  • 2 tsp Smoked paprika
  • 1 tsp Ground turmeric
  • 1 tsp Ground coriander
  • 2 tsp Mild garam masala
  • 0.5 tsp Ground cumin
  • 2 x 380g packets / 2 x 13.4oz packets Cooked lentils
  • 130g / 4.6oz Frozen chopped spinach
  • to taste freshly ground Black pepper
  • 1 tbsp Garlic-infused olive oil
  • 1 coarsely grated Onion
  • 1 tbsp Tomato purée

Preparation

  1. Heat 1 tbsp garlic-infused olive oil in a saucepan, add 1 coarsely grated onion and sauté for about 2–3 minutes until translucent.
  2. Add 1 tbsp tomato purée, 2 finely grated garlic cloves, and 2.5cm / 1in peeled and finely grated ginger.
  3. Stir in 2 tsp smoked paprika, 1 tsp ground turmeric, 1 tsp ground coriander, 2 tsp mild garam masala, and 0.5 tsp ground cumin. Cook for a minute, stirring often.
  4. Add 2 x 380g / 2 x 13.4oz packets of cooked lentils, including water, and 130g / 4.6oz frozen chopped spinach. Bring to a boil.
  5. Simmer for 10 minutes, stirring 2–3 times.
  6. Serve with freshly ground black pepper to taste.

Micronutrients % of RDI

Iron
3% of RDI
Magnesium
42% of RDI
Vitamin C
15% of RDI
Omega 3
0% of RDI
Vitamin A
49% of RDI
Calcium
29% of RDI
Folate
66% of RDI

Good to know

Using ready-cooked lentils makes this recipe quick and easy. Optional: Serve with boiled eggs, coriander, and sesame seeds. This dahl will keep in the fridge for 2 days or the freezer for up to 4 months.
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