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CATEGORY CUISINE TAG YIELD
Grains Dish, Main 4 Servings

INGREDIENTS

10 2 tsp sunflower oil
1 Onion peeled and chopped.
2 Cloves garlic, crushed.
1 Green chili de-seeded and
Finely chopped.
75 1, 5 tsp ground cumin.
5 1 tsp ground coriander.
5 1 tsp garam marsala.
4 Cardamoms, crushed.
5 1 tsp ground turmeric.
pn Chili powder.
100 g 3, 5 oz red lentils.
5 Tomatoes skinned and chopped
300 0, 5 pt water.
450 g 1 lb fresh spinach, washed
Or frozen spinach.
Handful of coriander
Chopped
Handful of mint, chopped.
Ground black pepper.

INSTRUCTIONS

Heat the oil in a large flame proof casserole and gently cook the
onions for 10 minutes or  until brown. Add the garlic, chili and
spices and cook for a further 2 minutes. Stir in the lentils,  tomatoes
and water and simmer for 30 minutes stirring occasionally to  prevent
the mixture from sticking. Add the spinach, coriander, mint  and black
pepper and simmer for a further 10    minutes.  167 calories 699 kj
11,4 g protein 24,7 g carbohydrate of which 5,5 g  sugar 3,7 g fat of
which 0,3 g saturates. 0,1 g sodium 4,8 g dietary  fibre.  VARIATION.
CHICKEN DHANSAK.  Add one small chicken breast per person. Brown the
chicken breasts  and add at the same time as the lentils.  283 calories
1184 kj 33,2 g protein 24,7 g carbohydrate of which 5,5 g  sugars. 6,9
g fat of which 1,4 g saturates. 0,2 g sodium 4,8 g dietary  fibre.
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 159
Calories From Fat: 36
Total Fat: 4.1g
Cholesterol: 6.7mg
Sodium: 725mg
Potassium: 641mg
Carbohydrates: 24.7g
Fiber: 6.6g
Sugar: 3.3g
Protein: 9.7g


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