SPINACH DHAL

Serves 4 as main (6-8 as a side dish), 570 calories

This wonderful, filling dhal can be eaten on its own or as a side dish. Heat 3 tbsp olive oil or coconut oil in a medium-sized pan or casserole with a lid, and sauté 1 medium onion, chopped for 5 minutes. Stir in 2 garlic cloves, chopped and cook for 1 more minute before adding 1 red chilli, deseeded and chopped or ½ tsp chilli flakes, 1 tsp cumin seeds, 1 tsp ground coriander, 1 tsp ground turmeric and 2cm root ginger, diced. After 2 more minutes, stir in juice of ½ lemon, 400ml can coconut milk, 400g can green lentils, drained. Legumes such as lentils are rich in fibre – and studies have suggested those who eat them get to sleep more quickly and are less likely to wake in the night. Bring to the boil, then put lid on and allow to simmer for 10 minutes, stirring occasionally and adding more water if needed. Add 100g spinach leaves or kale, stalks removed and cook for 3-5 minutes, then stir in 1 tbsp fresh coriander, chopped, and season with salt and pepper. Sprinkle 200g paneer, chopped into 2cm cubes (optional) on top. You can serve this dhal with a tbsp of Greek yogurt (adds 75 cals).