Indian Style Lentils with Spinach
Preparation: 10 min Cook: 45 min
Lentils are very popular in Indian cuisine and provide an economical source of protein and are particularly useful in a vegetarian diet. Red or brown lentils can be used instead of green.
You will need:
| 1 tbsp |
vegetable oil |
15 ml |
| 1 |
onion, chopped |
1 |
| 1 |
garlic clove, finely chopped |
1 |
| 2 tbsp |
Garam masala, ground |
30 ml |
| 3 |
medium potatoes, peeled and cut into chunks |
3 |
| 3 |
medium carrots, peeled and cut into chunks |
3 |
| 1 cup |
green lentils, whole, dried |
250 ml |
| 3 cups |
water, boiling |
750 ml |
| 1 |
MAGGI vegetable bouillon cube |
1 |
| 1 tbsp |
tomato paste or purée |
15 ml |
| 3 cups |
fresh spinach, washed and drained |
750 ml |
| 4 tbsp |
sour cream |
120 ml |
Step 1:
In a large saucepan, heat the vegetable oil and add the chopped onion. Sauté for 3 to 4min or until the onion is softened. Add the garlic and garam masala and fry for another minute.
Step 2:
Add the potatoes, carrots and lentils and stir well to coat with the spices. Then pour in the water and add the MAGGI bouillon cube and the tomato paste. Stir well.
Step 3:
Bring up to the boil, reduce the heat to medium – low and cover the pan. Simmer for 30 to 35 min or until the lentils and vegetables are cooked.
Step 4:
Check the seasoning and add salt and pepper to taste. Then stir in the spinach and take off the heat. Divide between four serving bowls, add a dollop of sour cream to each and sprinkle the cream with garam masala. Serve immediately.
Makes 4 servings.
Nutrients per serving (per 1 1/2 cups): About 330 Calories, 16 g Protein, 6 g Fat, 57 g Carbohydrate
Good to Know: Lentils are a powerhouse of nutrients. Not only are they a good source of protein but they are also an excellent source of fibre and iron.
