Spinach and Lentil or Chicken Dhansak

Title:
Spinach and Lentil or Chicken Dhansak

Yield:
4 Servings

Categories:
Main
Dishes,
Dish




Ingredients:





    10 ml 2 tsp sunflower oil


     1 lg Onion peeled and chopped.


     2    Cloves garlic, crushed.


     1    Green chili de-seeded and


          Finely chopped.


    75 ml 1,5 tsp ground cumin.


     5 ml 1 tsp ground coriander.


     5 ml 1 tsp garam marsala.


     4    Cardamoms, crushed.


     5 ml 1 tsp ground turmeric.


       pn Chili powder.


   100 g  3,5 oz red lentils.


     5    Tomatoes skinned and chopped


   300 ml 0,5 pt water.


   450 g  1 lb fresh spinach, washed,


          Or frozen spinach.


       lg Handful of coriander


          Chopped


       sm Handful of mint, chopped.


          Ground black pepper.






 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