Heat the oil in a large flame proof casserole and gently cook the onions for 10 minutes or until brown. Add the garlic, chili and spices and cook for a further 2 minutes. Stir in the lentils, tomatoes and water and simmer for 30 minutes stirring occasionally to prevent the mixture from sticking. Add the spinach, coriander, mint and black pepper and simmer for a further 10 minutes. 167 calories 699 kj 11,4 g protein 24,7 g carbohydrate of which 5,5 g sugar 3,7 g fat of which 0,3 g saturates. 0,1 g sodium 4,8 g dietary fibre. VARIATION. CHICKEN DHANSAK. Add one small chicken breast per person. Brown the chicken breasts and add at the same time as the lentils. 283 calories 1184 kj 33,2 g protein 24,7 g carbohydrate of which 5,5 g sugars. 6,9 g fat of which 1,4 g saturates. 0,2 g sodium 4,8 g dietary fibre.
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|Serving Size: 1 Serving (393g)|
|Recipe Makes: 4|
|Calories from Fat: 70 (31%)|
|Amt Per Serving||% DV|
|Total Fat 7.7g||10 %|
|Saturated Fat 0.7g||4 %|
|Monounsaturated Fat 3.2g|
|Polyunsanturated Fat 2.6g|
|Cholesterol 0mg||0 %|
|Sodium 132.5mg||5 %|
|Potassium 1636.7mg||43 %|
|Total Carbohydrate 34.3g||10 %|
|Dietary Fiber 11.9g||47 %|
|Sugars, other 22.5g|
|Protein 13.2g||19 %|
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Calories per serving: 228
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