Spinach and Lentil Blend

For a Serving Size of Two:

Ingredients:

• 100 grams washed and chopped spinach
• 60 grams red lentils (masoor dal)
• 100 grams chopped tomatoes
• 50 grams chopped onion
• 2 teaspoons minced garlic
• 1 tablespoon minced ginger
• 2 teaspoons olive oil
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• Salt to taste
• 200 ml water (adjust as needed)

Procedure:

• Rinse the red lentils thoroughly under cold water until the water runs clear. Soak them for about 15 minutes, then drain.
• In a medium pot, heat the olive oil over medium heat. Add the cumin seeds and let them splutter. Then add the chopped onions, minced garlic, and ginger. Sauté until the onions are translucent.
• Add the chopped tomatoes to the pot. Cook until the tomatoes soften and start to break down, about 5 minutes.
• Stir in the turmeric powder, coriander powder, and salt. Then add the soaked lentils and mix well. Pour in 200 ml of water and bring it to a boil.
• Once boiling, reduce the heat to low and cover the pot. Let it simmer for about 15-20 minutes, or until the lentils are soft and cooked through. Stir occasionally, and add more water if needed to reach your desired consistency.
• Add the chopped spinach to the pot and mix well. Cook for an additional 5 minutes until the spinach wilts and incorporates into the dish.
• Stir in the garam masala and adjust seasoning to taste. Cook for another 2-3 minutes.
• Serve hot with whole grain bread, roti, or over a bed of rice.

Nutritional Benefits:

Nutritional Information:

• Calories: 410 kcal
• Protein: 20.5 g
• Carbohydrates: 71 g
• Fat: 12.5 g