Spinach, sweet potato & lentil dhal Recipe- Step by Step Guide:-Dhal, a traditional Indian dish, is well-known for the pleasant flavours it possesses as well as the nutrient-rich component it contains. By integrating spinach, sweet potatoes, and lentils into the traditional dish of dhal, this recipe creates a dinner that is both healthful and delectable through the use of these ingredients.
Spinach, sweet potato & lentil dhal Recipe- Step by Step Guide
This dhal is not only delicious but also delivers vital elements for a balanced diet because it is loaded with plant-based protein, vitamins, and minerals with a high concentration of these components. Let’s get started on the process of preparing this nutritious dhal made with lentils, sweet potatoes, and spinach, as well as the benefits it offers to your body.
Ingredients:
- 1 cup dried red lentils, rinsed
- 2 medium sweet potatoes, peeled and diced
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth or water
- 2 cups fresh spinach leaves, chopped
- 1 tablespoon olive oil or coconut oil
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
- Cooked rice or naan bread (for serving)
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Instructions:
- To prepare the dish, heat the coconut oil or olive oil in a Dutch oven or a big pot over medium heat. After around three to four minutes, get the chopped onion to a translucent state by sautéing it.
- The following ingredients should be added: ground cumin, ground coriander, ground ginger, ground garlic, ground turmeric powder, and cayenne pepper (if using). Continue cooking for a further one to two minutes while stirring.
- To ensure that the sweet potatoes are evenly coated with the spice mixture, add them to the pot and stir them.
- Red lentils that have been rinsed, chopped tomatoes that have been juiced, and either water or vegetable broth should be added. To blend, give it a thorough stir.
- Bring the mixture to a boil, then immediately reduce the heat to low and allow it to simmer, covered, for twenty to twenty-five minutes, or until the lentils and sweet potatoes are soft, stirring it regularly during the course of this time.
- The chopped spinach should be added to the pot once the lentils and sweet potatoes have been cooked. Stir the spinach until it has wilted and is incorporated with the dhal.
- If necessary, alter the amount of salt and pepper that you use to season the dish.
- The dhal should be removed from the fire and allowed to sit for a few minutes so that the flavours can combine.
- To garnish the dhal made with lentils, sweet potatoes, and spinach, serve it hot and garnish it with chopped cilantro. Served with warm naan bread or rice that has been prepared.
Nutritional Information:
This nutritional information is approximate and based on one serving of the dhal (excluding rice or naan):
- Calories: 320
- Protein: 15 grams
- Carbohydrates: 55 grams
- Fat: 5 grams
- Saturated Fat: 1 gram
- Cholesterol: 0 milligrams
- Sodium: 700 milligrams
- Fiber: 14 grams
- Sugars: 10 grams
Nutritional Highlights:
- Red lentils are a good source of plant-based protein, fiber, iron, and folate.
- Sweet potatoes provide beta-carotene (vitamin A precursor), vitamin C, potassium, and fiber.
- Spinach offers vitamins A, C, K, folate, and minerals like iron and magnesium.
- The spices used (cumin, coriander, turmeric, ginger) provide antioxidants and anti-inflammatory properties.
- Olive oil adds healthy fats and enhances absorption of fat-soluble vitamins.
This delicious spinach, sweet potato, and lentil dhal is ideal for vegetarians and anybody trying to eat more plants. Protein, fibre, vitamins, and minerals make it filling and nutritious. This dhal’s aromatic spices and comforting flavours make a complete dinner with rice or naan.
