Integrative Life-style – 7 Days Meal Plan, Dinner

The lentil plant (Lens Culinaris) originates from Asia and North Africa and is one of our oldest sources of food. A cousin to the pea and a rich provider of protein and carbohydrates the lentil is also a good source of calcium, phosphorus, iron and B vitamins – making it an important diet staple the world over.

There are several different varieties – most commonly used in cooking are Brown, Red and Green lentils, although Puy and Yellow.

Day 6- Dinner

Lentil Spinach Dhal 
 
Cooking time: 30 min
Preparation time: 10min

Lentils do not require it but can be soaked in order to reduce cooking time by about half.

Before cooking, rinse lentils in cold water, pick over to remove debris or shrivelled lentils and then drain.

Ingredients for 6 servings : 1 cup onion, chopped; 1 tablespoon fresh ginger, peeled, minced; 1 teaspoon cumin powder; 1 teaspoon turmeric, ground; 1⁄2 teaspoon red pepper, crushed; 4 garlic cloves, minced, chopped; 2 cups tomatoes, chopped; 2 1⁄2cups water; 1 cup dried red (pink) lentils; 2 tablespoons fresh lime juice;  3⁄4teaspoon salt.
Directions: Heat a large saucepan over medium-high heat. Add onion, ginger, cumin, coriander, turmeric, red peppers, and garlic. Sauce 2 minutes. Stir in  water and lentils; add the carrot and bring it to a boil. Cover, reduce heat, and simmer 25 minutes or until lentils are tender. Turn off the fire and stir in lime juice, spinach, and salt and keep the pot covered for 3 more minutes. The dal can be served on top of basmati brown rice or barley.
Enjoy it!

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