Lentil Dal with Spinach
This dish is packed with flavor and the right amount of heat. Skip dinner at the restaurant and create your own dal at home. Turmeric has been long used as a powerful anti-inflammatory in both Chinese and Indian medicine. It also gives the dal that beautiful bright yellow color!
Makes 3 servings
1 cup dry red lentils
1 fresh tomato, chopped
1 bunch fresh spinach, washed
1/2 tablespoon lemon juice
1/4 teaspoon yellow asafetida* powder (ferula)
1/4 - 1/2 teaspoon cayenne pepper or paprika
1 teaspoon garam masala
1 teaspoon cumin seeds
1 1/4 teaspoons salt
1/2 tablespoon finely grated fresh ginger
1/2 tablespoon ground coriander
2 tablespoons curry powder
1 teaspoon turmeric
3 cups water
fresh cilantro leaves, for garnish
* Asafetida is a spice with a strong, onion-like aroma often used in Asian
cooking, especially Indian. Look for it in health food stores or in the spice
section of larger supermarkets.
Place lentils and water in a large pan. Cook for 25 minutes over medium-high heat, then turn to low. Add spices, lemon juice, spinach, and tomato 10 minutes before serving. Garnish with cilantro leaves.
Per serving (1/3 recipe): calories: 257; fat: 2 g; calories from fat: 6.4%; cholesterol: 0 mg; protein: 20 g; carbohydrates: 44.9 g; sugar: 2.8 g; fiber: 15 g; sodium: 1062 mg; calcium: 205 mg; iron: 11.8 mg; vitamin C: 23.3 mg; beta-carotene: 6175 mcg; vitamin E: 3.4 mg
Recipe from Isis Israel, Food for Life Educational Alliance Partner and Saladmaster Senior Dealer
Please feel free to tailor PCRM recipes to suit your individual dietary needs.