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Lentil Dahl for 5:2 Diet

5:2 Diet Recipe – Lentil and Spinach Dahl (ish)

A reduced calorie Dahl recipe which uses spinach and lower fat to create a healthy but tasty dish
Course Main Dish
Cuisine Indian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2
Author Fiona Maclean

Ingredients

  • 100 g Dry Red Lentils
  • 100 ml Vegetable Stock
  • 1 tablespoon Tomato Puree
  • 2 Medium Tomatoes skinned and chopped into chunks
  • 2 teaspoons Cumin Seeds
  • 1 teaspoon Ground Tumeric
  • 1/2 teaspoon Mustard Seeds
  • 1-2 clove Garlic Finely chopped or grated
  • 1 teaspoon Chili Powder Or one fresh chili. Adjust according to taste - I like heat!
  • 2 teaspoons Ginger Finely chopped or grated
  • 1 Medium Onion Finely Sliced
  • 150 g Spinach Torn or roughly chopped
  • 1 teaspoon Coconut oil
  • 1 handful Coriander To Garnish
  • 1 tablespoon Low Fat Yoghurt To Garnish

Instructions

  1. Simmer the lentils in water for 5 minutes, then drain and put to one side
  2. Melt the coconut oil in a heavy based pan. Add the dry spices and cook over a medium heat till the mustard seeds start to pop.
  3. Add the onion, garlic and ginger and cook gently for 3-5 minutes till the onion starts to soften.
  4. Add the tomato puree, stock, fresh tomato and drained lentils and simmer for 15 minutes stirring occasionally and adding more water if necessary
  5. When the lentils are soft and slightly mushy, stir through the spinach and cook for a further 2-3 minutes
  6. Serve garnished with chopped coriander and a dollop of low fat yoghurt.