Health

    Lentil Spinach Dal

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    SUMMARY
    Fragrant spices, earthy herbs and nutrient-dense whole-food ingredients come together to create a dish that is bursting with flavor and powered with nutrition. Lentils bring plant-based protein and tons of fiber while spinach and tomatoes offer tons of healing phytonutrients. Pro tip: Make this dish the day before you want to enjoy it because the flavors get even more intense the next day!

    YIELDS 2 Servings     PREP TIME  20 mins  COOK TIME  1 hr  TOTAL TIME    1 hr 20 mins

    Ingredients

     1 tbsp cumin seeds
     1 tbsp coriander seeds
     ¼ cup vegetable broth (preferably homemade, no salt added)
     1 medium yellow onion (diced)
     2 tbsp serrano pepper (or jalapeño, diced)
     1 cup red tomato (diced, tomato of your choice)
     1 tsp ground turmeric
     2 tbsp ginger (minced)
     1 ½ cups red lentils (very well rinsed — dry red lentils are often very “dusty”)
     4 cups vegetable broth (preferably homemade, no salt added)
     14 oz coconut milk (BPA-free can, can be full- or reduced-fat)
     ½ tsp salt (optional)
     ¼ tsp ground black pepper
     2 cups organic spinach (chopped)
     1 lemon (juiced)
     ¼ cup cilantro (chopped)
     ¼ tsp red pepper flakes (optional)

    Directions

    1      Heat a large heavy-bottomed soup pot over medium heat. Toast the coriander and cumin for 1–2           minutes, or until they just start to release their aroma.

     

    2     Next, add the ¼ cup of vegetable broth, onions, serrano pepper, and tomato. Cook for 5 to 7                   minutes or until the onions are translucent and just starting to brown.

     

    3    Stir in the turmeric.

     

    4    Next, add the ginger, lentils, 4 cups of vegetable broth, coconut milk, salt, and pepper. Bring to a           simmer, turn the heat to low, cover and let cook for 40 minutes, or until the lentils are very soft               and broken down. Stir occasionally to ensure the lentils are not sticking to the bottom of the pot.           If needed, add more water or stock until you reach your desired consistency.

     

    5    Once the lentils are soft and broken down, stir in the spinach until it’s wilted.

     

    6    Add the squeeze of lemon and stir.

     

    7    Pour into your favorite bowl and top with cilantro and red pepper flakes, if using.

     

    Chef’s Notes

    Substitutions
    In place of lentils, try split yellow mung beans or split peas, however, note that the mung beans and split peas may take 10–15 minutes longer to cook.

    Use red or white onion in place of yellow.

    If you don’t have whole spices use ¼ teaspoon each coriander and cumin powder.

    If you don’t have serrano pepper, use jalapeño.

    You can add water in place of the vegetable broth, however, you might need to add a little more of the spices and salt (if using).

    Instead of cilantro, use parsley or chives.

    If you don’t have spinach, try another green like kale or broccoli (might need a little extra cooking time).

    Layer it up
    Add the dal on top of organic brown rice or other whole grain of choice.

    Add organic baked tofu or tempeh to the dal.

    Add cashews, pistachios, or peanuts on top.

    Add more vegetables such as red pepper, cauliflower, or asparagus.

    Storage
    Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 30 days.

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