Spinach And Lentil Or Chicken Dhansak
| 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)
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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