Dal Palak – Lentils with Spinach
- Lentils are rich in fibre, folate and potassium making them a great choice for the heart & for managing blood pressure and cholesterol.
- They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat. https://www.bbcgoodfood.com/howto/guide/top-5-health-benefits-of-lentils
- 2 cups lentils or mung beans (mung bean should be soaked in warm water the night before)
- 6 cups water
- 1 lb spinach chopped
- 1 onion finely chopped
- 1 garlic clove minced
- 2 tbsp butter or oil
- 1 tsp salt
- ½ tsp turmeric
- ½ tsp chili powder
- ½ tsp cumin powder
- ½ tsp cardamom powder
- ½ tsp ginger powder
- ½ tsp ground cloves
- ½ tsp chili pepper flakes
- 1 tsp mustard seeds
- 1 tbsp lemon juice ½ lemon
- Wash & drain lentils then add them to a slow cooker with the water.
- Mix in the other ingredients, except for the lemon juice.
- Cover and cook on high for 4-5 hours or low for 8 hours.
- Stir in the lemon juice at the end of cooking time.
Tzatziki (Low Fat Yogurt & Cucumber Dip)
- 1½ cups plain 2% Greek yogurt (I use Fage)
- 1 medium English or hothouse cucumber, seeded, coarsely grated & squeezed as dry as possible (about 1 cup)
- 2 small garlic cloves, minced
- 2 tablespoons extra virgin olive oil
- Scant ¾ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 2 tablespoons finely chopped fresh mint
Combine all ingredients in a medium bowl & mix until well combined. Taste & adjust seasoning if necessary.
Cover & chill until ready to serve. Before serving, drizzle with a bit of olive oil & sprinkle with fresh mint, if desired. Hope you enjoy these two dishes.
Dal is high in protein & folate & extremely tasty. Great with brown rice or herb-lemon couscous, just to add the extra taste. https://www.nutritionalhealthenterprises.com/lemon-herb-couscous/
Great with brown rice, lemon couscous, Quinoa or with a simple vegetable side for a filling vegetarian meal.