Recipe No 422 stew Original 2013 Adapted 2014

Healthy spinach, pea and lime dahl

For those days when you are trying to keep the calories down but want something which will satisfy, lentils do the trick due to their protein and soluble fibre.

This is a deceptively simple recipe. One of those rare gems of a recipe whose result is greater than the sum of its parts.

Adapted from Mimi Spencer, The Fast Diet Cookbook

Time

Prep:

Total:

Difficulty
very easy
Yield
2–4 serves • 1600 g
Metric Imperial

Processes

  • Oil, hazelnut (1 tbsp)
    14 g
  1. 01
    Heat in a large saucepan over medium heat.

  • Onion, diced (1 large)
    150 g
  • Carrot, diced (1 large)
    150 g
  • Garlic, finely chopped (4 medium cloves)
    16 g
  • Chilli, red, finely chopped (1 small)
    3 g
  • Ginger, minced (2 tsp)
    8 g
  1. 02
    Add to pot and sauté until slightly softened, about .

  • Water or vegetable stock (4 tsp)
    20 g
  • Turmeric, ground (1 tsp)
    2.2 g
  • Cayenne pepper, ground (1 tsp)
    1.8 g
  • Paprika (2 tsp)
    4.3 g
  1. 03
    Add to pot, stir to combine and cook for .

  • Lentils, red, rinsed (1¼ cup)
    250 g
  1. 04
    Add to pot and stir to coat.

  • Water or vegetable stock (4 cups)
    1000 g
  1. 05
    Add to pot and stir.
  2. 06
    Bring to boil and reduce to simmer.
  3. 07
    Cook until the lentils are almost fully tender, about , stirring occasionally to prevent sticking. Add additional water if it becomes too thick.

  • Tomatoes; flesh only, roughly chopped (4 medium)
    300 g
  1. 08
    Add to pot and bring to boil. Cook .

  • Peas, frozen (5 tbsp + 1 tsp)
    80 g
  • Spinach (2 cups)
    50 g
  1. 09
    Add to pot and bring to boil. Cook .
  2. 10
    Remove from heat.

  • Lime juice (1 medium)
    30 g
  • Pepper (½ tsp)
    1 g
  1. 11
    Season and serve.

Notes

Monitor the level of water to ensure it does not simmer dry and add more water if required.

(What is the weight of a small red chilli? This value is still unknown. But the rest of this recipe has been checked volume vs weight.)

Making ahead

Weigh and combine the ground spices and store in an air-tight container out of direct sunlight. Deseed the tomatoes .

Storing

Keeps in the fridge in an air-tight container for up to .

Categorisation

Category
stew
Meal
dinner
Cuisine
indian international
Diet
fast diet
Tags
dahl dal fast diet lentils