Lentil Dhal with Sweet Potato and Spinach

  • Prep Time: 30 mins
  • Cook Time: 50-60 mins
  • Credit: Croi

Ingredients:

2 large spanish onions
6 garlic cloves
2 red chillies
1 thumb sized 50-70g piece of ginger root
150ml donegal rapeseed oil
1 tsp black mustard seeds
8-10 whole cardamom seeds
8 tsp ground cumin
12 tsp ground corriander
1kg chad dahl or yellow split peas
1 reduced-sodium chicken or vegetable stock cube
600g sweet potato
600g spinach, fresh or frozen
A handful of fresh coriander, chopped

Instructions

nstructions

  1. Finely chop the onion, garlic, ginger and chillies.
  2. Heat the oil in a heavy-based, large saucepan. Add in the mustard seeds. When they begin to pop, add in the finely-chopped onion, garlic, ginger and chillies.
  3. The secret to making a good dahl is to cook the onion mix out well. This takes at least 20-30 minutes on a medium heat, stirring regularly.
  4. Add in the spices and stock to this and cook out for a further 5 minutes.
  5. In a colander, wash the split peas thoroughly under cold water and leave to drain.
  6. Add your tomato puree to the onion and spice mix. Cook out for a further 2-3 minutes.
  7. Add in the split peas and stir in.
  8. Cover the mix with cold water and bring to simmer. You may have to add more water throughout the cooking, which should take 30-40 minutes.
  9. Peel and chop the sweet potato into 2-3cm cubes. When the split peas are almost cooked through, add in the sweet potato and a little more water.
  10. When the sweet potato is cooked through, add in the spinach, bring back to a simmer, and then serve with basmati rice. You can serve with mango chutney and or natural low-fat yoghurt and a large sprinkle of fresh coriander.

Kcal

742 kcal per serving
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