Spicy Lentils and Spinach (Print Version)
# Ingredients:
→ Main
01 -
1 large onion, finely chopped
02 -
3 cloves garlic, crushed
03 -
2 teaspoons freshly grated ginger
04 -
2 carrots, chopped finely
05 -
1 courgette (zucchini), chopped
06 -
160g (¾ cup) green or brown lentils, dried
07 -
360ml (1 ½ cups) water
08 -
120g (½ cup) passata (or crushed tomatoes)
09 -
3 cups fresh spinach, chopped
10 -
2 green chilies, sliced in half lengthways
11 -
1 tablespoon ground cumin
12 -
1 tablespoon ground coriander
13 -
1 teaspoon turmeric
14 -
1 teaspoon garam masala
15 -
1 teaspoon salt
16 -
Freshly ground black pepper to taste
17 -
Low calorie cooking spray
→ To Serve
18 -
4 tablespoons fat-free natural yoghurt (optional)
19 -
Fresh coriander, chopped
# Instructions:
01 -
Spray a large saucepan over medium-high heat with cooking oil. Add the onion, garlic and ginger, and fry until slightly softened, adding a little water to prevent burning if needed. Add the cumin, coriander, turmeric and garam masala, stirring to form a paste. Add the carrots, courgette, lentils, green chilies, passata, water and salt. Bring to a boil, then reduce the heat. Cover and simmer for 45 minutes. Stir in the spinach until slightly wilted. (Optional) Top with a dollop of plain yoghurt mixed with chopped coriander and lemon juice before serving.
02 -
Set the Instant Pot to sauté mode and spray the inner pot with cooking oil. Once hot, add the onion, garlic, and ginger, frying until slightly softened, adding a little water to prevent burning if needed. Add the cumin, coriander, turmeric and garam masala, stirring to form a paste. Add the carrots, courgette, lentils, green chilies, passata, water and salt. Secure the lid and set to manual high pressure for 10 minutes. Let the pressure release naturally for about 10 minutes, then manually release any remaining pressure. Stir in the chopped spinach until incorporated. (Optional) Top with a dollop of plain yoghurt mixed with chopped coriander and lemon juice before serving.
# Notes:
01 -
This dish is freezer-friendly and can be prepared as gluten-free or dairy-free by using appropriate substitutions. It's vegetarian- and vegan-friendly by nature.