Spicy Lentils Spinach (Print Version)
# Ingredients:
→ Main
01 -
2 carrots, finely chopped
02 -
1 courgette (zucchini), diced small
03 -
3 cloves garlic, smashed
04 -
1 large onion, diced
05 -
2 teaspoons grated fresh ginger
06 -
2 green chilies, halved lengthwise
07 -
160g (¾ cup) dried green or brown lentils
08 -
360ml (1 ½ cups) water
09 -
1 teaspoon salt
10 -
1 teaspoon garam masala
11 -
3 cups fresh spinach, shredded
12 -
1 tablespoon ground cumin
13 -
1 teaspoon ground turmeric
14 -
120g (½ cup) passata or crushed tomatoes
15 -
1 tablespoon ground coriander
16 -
Fresh black pepper to taste
17 -
Low calorie cooking oil spray
→ To Serve
18 -
Chopped fresh coriander (optional)
19 -
4 tablespoons fat-free plain yogurt (optional)
# Instructions:
01 -
Grab a big cooking pot and mist it lightly with oil spray. Heat it on medium-high. Toss in the onion, garlic, and ginger. Sauté until they start to turn soft. Splash in a little water if things stick. Stir in the cumin, coriander, turmeric, and garam masala. Mix well to make a lightly spiced paste. Add the carrots, zucchini, lentils, chilies, crushed tomatoes, water, and salt. Bring it to a boil, then turn down the heat. Cover and let it quietly bubble for 45 minutes. Toss in the spinach and cook until it begins to wilt. (Optional) Add a dollop of yogurt mixed with fresh coriander and a squeeze of lemon when serving.
02 -
Turn on your Instant Pot to the sauté setting and give the base a good spray with cooking oil. When it’s hot, throw in the onion, garlic, and ginger. Cook until soft, adding some water if needed to avoid sticking. Sprinkle in cumin, turmeric, garam masala, and coriander, stirring to create a smooth blend. Toss in the zucchini, carrots, lentils, chilies, crushed tomatoes, water, and salt. Close the lid and cook on manual high pressure for 10 minutes. Let the pressure naturally release for 10 minutes before using the quick release for any leftover pressure. Stir in the spinach until it wilts. (Optional) Add a spoonful of yogurt mixed with chopped coriander and lemon juice to each serving.
# Notes:
01 -
This meal freezes well and works for gluten-free or dairy-free diets if you make the right swaps. It's naturally vegetarian and vegan!