Masoor Dal with Spinach

Yield: 3 cups

Serving Size: ¾ cup

Total servings: 4

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Ingredients

• 1 tablespoon avocado oil or ghee

• ½ cup diced onion

• ½ jalepeño, minced

• 1 clove garlic, minced, or 1 teaspoon pre-made garlic paste

• 1 teaspoon fresh peeled, minced or grated ginger, or thawed ginger paste

• 3 cups roughly chopped spinach

• ½ teaspoon salt

• 1 teaspoon curry powder

• ½ cup red lentils, rinsed and sorted

• 1 15-ounce can low-sodium diced tomatoes

• 1 ½ cups low-sodium vegetable broth

• ½ teaspoon garam masala

• Optional, to garnish: Greek yogurt, cilantro, lemon wedge

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1. Heat a medium sized pot with a well-fitting lid over medium-high heat. Add the oil or ghee, and heat until shimmering.

2. Once oil is hot add the onion and sauté 4-5 minutes, or until onion is softened.

3. Add the jalepeño, garlic, ginger, chopped spinach, and salt to the pot, and sauté for 1-2 minutes, or until the spinach is significantly wilted down. Add in the curry powder, and stir into the hot vegetable mixture for 30-60 seconds, stirring constantly to evenly toast and incorporate the spice.

4. Next, add the lentils to the pot and stir to evenly coat with the vegetable mixture. Once combined add in the tomatoes and vegetable broth. Bring to a boil.

5. Once boiling cover with a well-fitting lid and reduce heat to low. Simmer for 20-25 minutes, or until lentils are tender and beginning to split open.

6. Remove lid, add in the garam masala, and cook uncovered, stirring occasionally, for an additional 2-3 minutes.

7. Remove dal from the heat and serve immediately with garnishes of choice. Dal will keep in the refrigerator for up to 4 days, or frozen for up to 3 months.

Estimated Nutrition Information/ Amount Per Serving:

Calories: 165

Carbohydrates: 25g

Total Sugar: 4g

Added Sugar: 0g

Fiber: 5.5g

Total Fat: 4g

Saturated Fat: 0g

Unsaturated Fat: 4g

Cholesterol: 0g

Protein: 7g

Sodium: 355mg