Quick Lentil Dhaal

Quick Lentil Dhaal

Glicemia: 11Porzioni: 4Tempo di preparazione: 15minPasto: Cena
Micronutrienti:FolatiVitamina AMagnesio

Macronutrienti per 100 g

Energia
98kcal
Zuccheri
1g
Grassi
2g
Fibre
1g
Grassi saturi
0g
Proteine
7g
Carboidrati
18g
Sodio
27mg

Ingredienti

  • 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

Preparazione

  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.

Micronutrienti in % del fabbisogno giornaliero

Ferro
3% del fabbisogno giornaliero
Magnesio
42% del fabbisogno giornaliero
Vitamina C
15% del fabbisogno giornaliero
Omega 3
0% del fabbisogno giornaliero
Vitamina A
49% del fabbisogno giornaliero
Calcio
29% del fabbisogno giornaliero
Folati
66% del fabbisogno giornaliero

Buono a sapersi

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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