Serving Size : 4 Preparation Time :0:00
Categories : Main Dish
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 milliliters 2 tsp sunflower oil
1 large Onion peeled and chopped.
2 Cloves garlic -- crushed.
1 Green chili de-seeded and
Finely chopped.
75 milliliters 1 -- 5 tsp ground cumin.
5 milliliters 1 tsp ground coriander.
5 milliliters 1 tsp garam marsala.
4 Cardamoms -- crushed.
5 milliliters 1 tsp ground turmeric.
pinch chili powder
100 grams red lentils
5 tomatoes -- skinned and chopped
300 milliliters water
1 pound spinach leaves
large handfu coriander -- chopped
small handfu mint -- chopped
black pepper -- ground
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 11,4g protein 24,7g carbohydrate of which
5,5g sugar 3,7g fat of which 0,3g saturates. 0,1g sodium
4,8g 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 33,2g protein 24,7g carbohydrate of which
5,5g sugars. 6,9g fat of which 1,4g saturates. 0,2g sodium
4,8g dietary fibre.
