September 20, 2018
High Fiber Lentils with Spinach and Tomatoes
A simple dal with spinach and tomatoes and a little ghee poured over rice is a good comfort food. It won’t fail to soothe you!
One of the first dish you may want to make with your Pressure-cooker is dal.
INGREDIENTS
- 1 cup lentil ( thur dal or masoor dal)
- 2 Cups water
- 1/2 Tsp turmeric
- 4 Cups spinach (chopped)
- 4 Cloves garlic
- 3 tomatoes diced
- 1 onion (sliced)
- 2 Tbsp oil
- 1/2 Tsp mustard seeds
- 1 Tsp chili flakes
- 1 Tsp salt
- 1 Tbsp cilantro (chopped)
DIRECTIONS
Put dal/ lentils, garlic and two cups water into the Pressure cooker. Cook for 20 minutes in the ” Beans” setting Saute oil, add mustard seeds, chili flakes, onions and saute about 2 – 3 minutes. Add to the dal in the Pressure Cooker. Add salt Add cut spinach and chopped tomatoes to the instapot. Cook for 6 to 7 minutes in the instapot Serve hot over rice or eat like a soup
Nutritional Value
High in cholesterol lowering fiber lentils also helps control blood sugars because they prevent blood sugars from rising quickly after a meal. In other words they are a low glycemic index food which is good for everyone. They are high in phytochemicals, B vitamins and protein. Touted as a superfood, they are often referred to as “poor man’s protein”! Cheap in price but rich in quality! Spinach is full of vitamin A, C, K, potassium, iron, fiber and calcium. A lot of good stuff in this dish. When the proteins in spinach and dal are combined they make a more complete protein. Add rice to this dish and you have a fully complete protein.
