Squash and spinach dal recipe


This is a cheap nutritious dish, which is great to batch make and freeze for another day or save for leftovers for lunch.



Ingredients: Serves 2-3


200g squash, skin taken off and diced into small chunks (about 1 inch)

125g red lentils

1/2 400g tin of coconut milk

1/2 400g tin of chopped tomatoes

1 tin f water

2 large handfuls of spinach, washed

1/2 onion finely chopped

1 tbsp olive oil

1/2 tbsp fresh ginger, finely chopped

1/2 tsp turmeric

1/2 tsp cumin

1/2 tsp coriander

1/4 tsp dried chillli flakes

1/2 tsp garam masala

2 cardamon pods, crushed

Salt & pepper to season

Method:


In a frying pan, heat the olive oil over a medium heat, then add the onion, fry until softened. Add the ginger and the turmeric and cook for a couple of minutes, add the other spices and cook for a further minute. Add in the lentils, coconut milk, tomatoes and water.


Stir well and bring it to the boil. Leave to simmer for around 10 minutes, then add in the squash. Season. Stir again then cook for another 30 minutes or until the squash has softened. Add in the spinach for the last few minutes to gently wilt into the dal.


Serve with brown rice.



Nutritional note:


This dal is full of fibre and B vitamins from the lentils and squash. The squash is full of vitamin A great for your vision, your immune system, skin and bone health, whilst the lentils also provide protein and iron. The spinach is a great combination as it helps you to absorb the vitamin A as well as providing vitamins C, minerals, and more fibre.



#LivingWell #HealthyEating #plantbased #vegan #eathealthy

2 views

jo.charleston@gmail.com

@charleston_jo

  • Twitter Social Icon
  • LinkedIn Social Icon

© 2017 Jo Charleston