SAAG ALOO
Nutritious spinach makes the base for this traditional, healthy Indian side dish, combined with potato and spices
Provided by Sara Buenfeld
Categories Dinner, Side dish
Time 25m
Yield Serves 4 as a side dish
Number Of Ingredients 8
Steps:
- Heat 2 tbsp sunflower oil in a large pan, add 1 finely chopped onion, 2 sliced garlic cloves and 1 tbsp chopped ginger, and fry for about 3 mins.
- Stir in 500g potatoes, cut into 2cm chunks, 1 halved, deseeded and finely sliced red chilli, ½ tsp black mustard seeds, ½ tsp cumin seeds, ½ tsp turmeric and ½ tsp salt and continue cooking and stirring for 5 mins more.
- Add a splash of water, cover, and cook for 8-10 mins.
- Check the potatoes are ready by spearing with the point of a knife, and if they are, add 250g spinach leaves and let it wilt into the pan. Take off the heat and serve.
Nutrition Facts : Calories 201 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 6 grams sugar, Fiber 5 grams fiber, Protein 7 grams protein, Sodium 1.1 milligram of sodium
SPINACH, SWEET POTATO & LENTIL DHAL
A comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can't go wrong with this iron-rich, low-fat, low-calorie supper.
Provided by Sophie Godwin - Cookery writer
Categories Dinner, Main course, Supper
Time 45m
Number Of Ingredients 13
Steps:
- Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.
- Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.
- Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more.
- Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.
- Tip in 250g red split lentils, 600ml vegetable 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.
- Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.
- Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.
Nutrition Facts : Calories 397 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 65 grams carbohydrates, Sugar 19 grams sugar, Fiber 11 grams fiber, Protein 18 grams protein, Sodium 0.6 milligram of sodium
SPINACH AND POTATO DHAL
Make and share this Spinach and Potato Dhal recipe from Food.com.
Provided by oloschiavo
Categories Curries
Time 30m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Heat oil. Add onion and cook until soft.
- Add spices and cook until aromatic.
- Add potato and stir to coat.
- Add lentils, water and stock powder and bring to simmer. Cook for 10 minutes or until potatoes are just soft.
- Add spinach and cook 5-7 minutes or until spinach wilts. Add salt to taste. Serve immediately.
Nutrition Facts : Calories 396.3, Fat 9, SaturatedFat 1.3, Sodium 90.8, Carbohydrate 65.2, Fiber 12.2, Sugar 3.3, Protein 18.5
INDIAN DAHL WITH SPINACH
This is a very yummy, authentic dal. For variation, add coconut milk towards the end of cooking. Freezes well.
Provided by Gillian Stevens
Categories World Cuisine Recipes Asian Indian
Time 40m
Yield 4
Number Of Ingredients 12
Steps:
- Rinse lentils and soak for 20 minutes.
- In a large saucepan, bring water to a boil and stir in salt, lentils, turmeric and chili powder. Cover and return to a boil, then reduce heat to low and simmer for 15 minutes. Stir in the spinach and cook 5 minutes, or until lentils are soft. Add more water if necessary.
- In a small saucepan over medium heat, melt butter and saute onions with cumin and mustard seeds, stirring often. Cook until onions are transparent, and then combine with lentils. Stir in garam masala and coconut milk and cook until heated through.
Nutrition Facts : Calories 362 calories, Carbohydrate 44.9 g, Cholesterol 15.3 mg, Fat 13.4 g, Fiber 18.3 g, Protein 21 g, SaturatedFat 9.2 g, Sodium 692.6 mg, Sugar 5.5 g
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- Finely chop the spinach leaves using the pulse function of a food processor*. You can do this in advance and store it, covered, in the refrigerator. Set aside.
- Meanwhile, heat oil and ghee in a large pan over medium-high heat and add the cumin seeds. Give them a few seconds to sizzle. Add the onion and cook, stirring often, until slightly golden, about 5-7 minutes. Add the slit green chili pepper, garlic, and ginger and cook until the raw smell disappears, about 20 seconds. Add the chopped tomato, spice powders (except garam masala), and salt. Cook until the tomato becomes soft and the oil starts to leave the sides, about 3 minutes.
- Raise the heat to high and add the spinach. Stir-fry it until it loses its moisture, about 10 minutes. Add water as needed to prevent the spinach from sticking to the bottom. If you feel that it still isn't cooked, add 1/4 cup of water, cover, and cook on low-medium heat for an additional 5 minutes. When the spinach is cooked, add the boiled potatoes and stir to coat the potatoes with the spinach. Add garam masala and more salt, if needed. Turn off the heat and sprinkle lime or lemon juice.
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