Spinach and lentil or chicken dhansak

4 Servings

Ingredients

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

Directions

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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