Recipes of Stacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

Arrow
Printer

Spinach, sweet potato & lentil dhal

Monday, March 25, 2019
timer
Total time
45 minutes
watch_later
Preparation time
10 minutes
pie_chart
Portions
4

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

Ingredients
or1 large red onions, diced (150 g)
or1 tablespoon of oil, (sesame, peanut or your choice )(14 g)
or1 clove of garlic, minced (3 g)
or1 tsp of ginger (2 g)
or1.5 tsps of turmeric (5 g)
or1.5 tsps cumin (3 g)
or2 sweet potato (260 g)
or250 grams of lentils, drained, rinsed
or100 grams of baby spinach, raw
or4 medium spring onions, diced(60 g)
or600 grams vegetable stock
or2 tbsps, basil, fresh or dried (5 g)
Preparation
1.
Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.
2.
Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.
3.
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 1 ½ tsp ground turmeric and 1 ½ tsp ground cumin and cook for 1 min more.
4.
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.
5.
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.
6.
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.
7.
Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.
Nutritional information
Per 100 gPer portion (363 g)% DRI
Energy109 kcal395 kcal20 %
Fat2 g6 g10 %
Fatty acids, total saturated0 g1 g6 %
Cholesterol1 mg5 mg2 %
Sodium77 mg280 mg12 %
Carbohydrate18 g65 g22 %
Sugars2 g8 gremove
Fiber3 g11 g43 %
Protein6 g22 gremove