Page 79 - Healthy (March - April 2020)

FOOD

Spinach dal
1 red chilli, deseeded and chopped onion for 5 minutes. Stir in the garlic and
This wonderful, filling dal can be eaten (or ½ tsp chilli flakes) cook for 1 more minute before adding
on its own or enjoyed as a side dish. 1 tsp cumin seeds the chilli, spices and ginger.
Full of creamy, rich coconut flavours, 1 tsp ground coriander 2 After 2 more minutes, stir in the lemon
it reheats well so you can keep it for 1 tsp ground turmeric juice, coconut milk and lentils. Bring
a second hit later in the week. Lentils 2cm root ginger, peeled and diced the pan to the boil, then put the lid
are generally great for your microbiome, Juice of ½ lemon on and allow it to simmer for 10 minutes,
being highly nutritious and containing 1 x 400ml can coconut milk stirring occasionally and adding more
a fair amount of protein. However, if 1 x 400g can green lentils, drained water if needed.
you suffer from IBS, you should reduce 100g spinach leaves (or kale) 3 Add the spinach (or kale) and cook for
your portion size as the lentils can 1 tbsp fresh coriander, chopped 3-5 minutes, then stir in the chopped
exacerbate symptoms. 200g paneer, chopped into 2cm coriander and season with salt and
cubes (optional) pepper. Scatter the chopped paneer
• Dairy-free option on top. You might serve this dal with
• Gluten-free 1 Heat the oil in a medium-sized pan or 1 tbsp Greek-style yoghurt (add 75
casserole with a lid, and sauté the calories per portion).
570 calories per portion
Serves 4 as a main dish
(6-8 as a side dish)
3 tbsp olive oil or coconut oil
1 medium onion, chopped
2 garlic cloves, chopped

TIP
Instead of lentils, you can
use yellow split peas (chana
dal), which take longer to
cook (35-40 minutes), or the
smaller red lentils, which only
take about 15 minutes, but give
less texture. This dish freezes
well, and reheating it will
increase the quantity of
gut-friendly resistant
starch, too.

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