Spinach, sweet potato & lentil dhal
LOW LOW FIBRE IRON 3OF5 GOOD FAT CAL ADAY 4YOU SERVES 4 PREP 10 mins COOK 35 mins
EASY
1 tbsp sesame oil 1 red onion, fnely chopped 1 garlic clove, crushed thumb-sized piece ginger, peeled
and fnely chopped 1 red chilli, fnely chopped 11/ tsp ground turmeric 11/ tsp ground cumin
2 2 sweet potatoes (about 400g/
14oz), cut into even chunks 250g/9oz red split lentils 600ml/1pt vegetable stock 80g bag of spinach 4 spring onions, sliced on the diagonal, to serve small pack of Thai basil, leaves torn, to serve
1 Heat the oil in a wide-based pan with a tight-ftting lid. Add the onion and cook over a low heat for 10 mins, stirring occasionally, until softened. Add the garlic, ginger and chilli, cook for 1 min, then add the spices and cook for 1 min more. 2 Turn up the heat to medium, add the sweet potato and stir everything together so the potato is coated in the spice mixture. Tip in the lentils, stock and some seasoning. Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape. 3 Taste and adjust the seasoning, then gently stir in the spinach. Once wilted, top with the spring onions and basil to serve. Or allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox (see tip, right). PER SERVING 397 kcals • fat 5g • saturates 1g • carbs 65g • sugars 19g • fibre 11g • protein 18g • salt 0.6g
Whether chilling or freezing, don’t top with the spring onions and basil until you are about to serve. To freeze, allow the dhal to cool, then pop into freezable
containers. Defrost in the fridge overnight, then reheat until piping hot.