Lentil, pumpkin and spinach dhal

Summary

Lentil, pumpkin, and spinach dhal is not only a delicious and nutritious dish but also packs a punch when it comes to health benefits. Diverse in flavor and rich in essential nutrients, it’s a dish that deserves a spot on your dinner table. In this article, you’ll learn how to prepare this exquisite meal from scratch, while keeping the health benefits at the forefront. So, let’s dive in and whip up something extraordinary!

Ingredients

• Lentils: 1 cup (240 mL)
• Pumpkin: 2 cups, cubed (480 mL)
• Spinach: 3 cups, roughly chopped (720 mL)
• Onion: 1 medium-sized, finely chopped
• Garlic: 3 cloves, minced
• Ginger: 1 inch, grated
• Tomatoes: 2 medium-sized, diced
• Turmeric powder: 1 tsp (5 mL)
• Cumin seeds: 1 tsp (5 mL)
• Red chili powder: 1/2 tsp (2.5 mL) [optional]
• Olive oil: 2 tbsp (30 mL)
• Salt: to taste
• Water: 4 cups (960 mL)

Time: Preparation: 20 minutes; Cooking: 40 minutes.

Serves 4.

Nutritional Facts Per Serving

• Calories: 230 kcal
• Protein: 13 g
• Carbohydrates: 38 g
• Dietary Fiber: 15 g
• Fats: 4 g
• Saturated Fat: 0.5 g
• Sodium: 200 mg
• Potassium: 650 mg

Instructions

1. Start by washing the lentils thoroughly. Soak them in water for about 15 minutes.
2. In a large pot, heat the olive oil. Once hot, add the cumin seeds and let them splutter.
3. Add in the finely chopped onions and sauté until they turn translucent.
4. Introduce the minced garlic and grated ginger. Fry until they release a fragrant aroma.
5. Toss in the diced tomatoes. Mix well and cook until they’re soft.
6. Add the cubed pumpkin pieces and stir for a few minutes.
7. Pour in the soaked lentils and 4 cups of water.
8. Season with turmeric, red chili powder, and salt.
9. Allow the mix to come to a boil, then reduce heat and let it simmer for 30 minutes.
10. Check if the lentils and pumpkin are soft and cooked through. If not, simmer for an additional 10 minutes.
11. Once done, fold in the roughly chopped spinach. Stir and let it cook for another 5 minutes.
12. Remove from heat and let it stand for a couple of minutes before serving.

Tips

1. For a creamier Lentil, pumpkin, and spinach dhal, blend half the lentils before adding them to the pot.
2. Adjust the spices according to your taste preference. If you want a spicier kick, increase the amount of red chili powder.
3. If you prefer a thicker consistency, reduce the water by half a cup.

Serving Suggestions

• Serve the Lentil, pumpkin, and spinach dhal hot with brown rice or whole wheat flatbread.
• A side of freshly sliced cucumbers and yogurt can help balance out the spices.
• Finish with a drizzle of lemon juice for a tangy twist.

This Lentil, pumpkin, and spinach dhal is a wholesome dish that will undoubtedly become a staple in your household. AH7 prides itself on promoting health and fitness, and this recipe fits the bill perfectly. It’s nourishing, easy to make, and bursting with flavors that tantalize the taste buds. Remember, healthy doesn’t mean bland. Let this dish be your testament!

LENTIL, PUMPKIN AND SPINACH DHAL

Lentil, pumpkin, and spinach dhal is not only a delicious and nutritious dish but also packs a punch when it comes to health benefits. Diverse in flavor and rich in essential nutrients, it’s a dish that deserves a spot on your dinner table. In this article, you’ll learn how to prepare this exquisite meal from scratch, while keeping the health benefits at the forefront. So, let’s dive in and whip up something extraordinary!

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Prep Time: 20 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 1 hour hour

Nutritions

Nutrition Facts

LENTIL, PUMPKIN AND SPINACH DHAL

Amount per Serving

Calories

230

% Daily Value*

Fat

 

4

g

6

%

Saturated Fat

 

0.5

g

3

%

Sodium

 

200

mg

9

%

Potassium

 

650

mg

19

%

Carbohydrates

 

38

g

13

%

Fiber

 

15

g

63

%

Protein

 

13

g

26

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Lentils: 1 cup 240 mL
• Pumpkin: 2 cups cubed (480 mL)
• Spinach: 3 cups roughly chopped (720 mL)
• Onion: 1 medium-sized finely chopped
• Garlic: 3 cloves minced
• Ginger: 1 inch grated
• Tomatoes: 2 medium-sized diced
• Turmeric powder: 1 tsp 5 mL
• Cumin seeds: 1 tsp 5 mL
• Red chili powder: 1/2 tsp 2.5 mL [optional]
• Olive oil: 2 tbsp 30 mL
• Salt: to taste
• Water: 4 cups 960 mL

Instructions

• Start by washing the lentils thoroughly. Soak them in water for about 15 minutes.
• In a large pot, heat the olive oil. Once hot, add the cumin seeds and let them splutter.
• Add in the finely chopped onions and sauté until they turn translucent.
• Introduce the minced garlic and grated ginger. Fry until they release a fragrant aroma.
• Toss in the diced tomatoes. Mix well and cook until they’re soft.
• Add the cubed pumpkin pieces and stir for a few minutes.
• Pour in the soaked lentils and 4 cups of water.
• Season with turmeric, red chili powder, and salt.
• Allow the mix to come to a boil, then reduce heat and let it simmer for 30 minutes.
• Check if the lentils and pumpkin are soft and cooked through. If not, simmer for an additional 10 minutes.
• Once done, fold in the roughly chopped spinach. Stir and let it cook for another 5 minutes.
• Remove from heat and let it stand for a couple of minutes before serving.

Notes

TIPS:

For a creamier Lentil, pumpkin, and spinach dhal, blend half the lentils before adding them to the pot.
Adjust the spices according to your taste preference. If you want a spicier kick, increase the amount of red chili powder.
If you prefer a thicker consistency, reduce the water by half a cup.

SERVING SUGGESTIONS:

Serve the Lentil, pumpkin, and spinach dhal hot with brown rice or whole wheat flatbread.
A side of freshly sliced cucumbers and yogurt can help balance out the spices.
Finish with a drizzle of lemon juice for a tangy twist.