We’ve talked about lentils before and how they are an excellent plant-based protein full of fiber and iron. Dark leafy greens, spinach in particular, are also a great source of iron. Iron is important in your body because it is a major component of hemoglobin, the protein that carries oxygen through your bloodstream.
There are two types of iron: heme iron and non-heme iron. Heme iron comes from animal sources, and non-heme iron comes from plant sources, like spinach. Non-heme iron is not as easily absorbed as heme iron because our body must go through steps to convert it to heme iron after we eat it. To help maximize your absorption of iron from dark leafy greens, add an acid to your dish, like a fresh squeeze of lemon juice or a vinegar-based dressing.
Ingredients:
- 3 tablespoons ghee, coconut oil, or for a heart-healthy option: olive oil
- 1 large onion, diced
- 4 cloves garlic, rough chopped
- 2 tablespoons ginger, finely chopped
- 1 medium jalapeno, finely chopped
- 1/2 teaspoon fennel seeds
- 1 teaspoon black mustard seeds
- 2 teaspoon cumin seeds
- 2 teaspoons garam masala
- 1 lb. spinach (fresh or frozen)
- 20 fresh mint leaves
- 1 teaspoon dried fenugreek leaves
- 2 tablespoons water (if using fresh spinach)
- 3/4 cup water
- 1/2 cup plain Greek yogurt
- 3 –4 cups cooked black lentils or about 1 1/2 cups dry lentils
- 1 teaspoon salt, more to taste
- Lemon wedges
If cooking black lentils and basmati rice, start them first.
Make the Spinach Sauce: Saute the onion in ghee or oil, in a large pan, over medium heat for 3-4 minutes, then add garlic, ginger and chilies. Sauté until fragrant and golden. Add the fennel seeds, mustard seeds, cumin seeds and garam masala and stir two minutes. Lower heat to low. Add the fresh spinach, fresh mint, fenugreek and 2 tablespoons water. Cover pan, 2-3 minutes, letting spinach wilt. Give a few stirs. Don’t overcook!
Blend Spinach Sauce: Place the wilted spinach mixture in a blender and add the 3/4 cups of water. Pulse and few times (hold the lid down tight). If you want a smooth sauce, blend until smooth. I left a little texture here. Pour it back into the pan, set on low heat. Don’t overheat or you will lose the pretty color.
Combine: Stir in the yogurt, lentils and salt to taste
Serve with a fresh squeezed lemon wedge on top of brown basmati rice and or a whole-grain naan bread! Spinach dal will keep for about four days in the fridge. Makes three to four servings.
Nutrition Facts:
Serving size: 1 ¼ cup
Calories: 433; Fat: 12.8g; Carbs: 57.7g; Fiber: 11.5g; Protein: 26.4g; Sodium: 260mg
Adapted from: Spinach Lentil Dal Recipe | Feasting At Home
