High Fiber Spinach Lentils with Curcumin Garlic & Coconut #SundaySupper

 

Creamy green spinach with yellow lentils spiced with curcumin, garlic and coconut is a family favorite which often gets prepared for #SundaySupper. Love this heart healthy dish ! It is super easy to make and packed with fiber and antioxidants. It has an exotic aroma  that floats around the home and has everyone asking : Is it Dinner time yet  ? It is a vegan dish that is also high protein courtesy of the lentils. The coconut and garlic lend a delicate flavor to it. We eat it scooped over rice or with Nann or Pita bread, but you can just have it like a bowl of soup. Either way it’s a wholesome satisfying dish that is great for the Lenten season if you are eating only veggies.

 

Nutrition Nuts and bolts about the key ingredients

Spinach : Loaded with B vitamins, fiber and Vitamin A. Use fresh or frozen for the dish

Lentils : High in fiber and antioxidants.Lentils are low Glycemic Index ( GI) foods and are excellent to keep your sugar levels steady. I use yellow lentils or dal. I get them from the Indian Store and usually pressure cook them. You can also cook them in a crock pot for a few hrs. If cooking in a crock pot I recommend soaking them over night to lessen cooking time.

Curcumin : This super antioxidant is known for its effects in fighting cancer, arthritis, diabetes, cataracts, cardiovascular disease, osteoporosis, cystic fibrosis, and reversing Alzheimer’s disease. You can add a generous amount to this dish since it just blends in and adds to the flavor.

Garlic : A chemical called allicin and other  sulfur-containing compounds in garlic may help lower cholesterol, fight heart disease, and help prevent some cancers. Add just a few fresh pods to give the dish a zesty flavor.

Coconut : Rich in lauric acid, which is known for being antiviral, antibacterial and antifungal, and boosts the immune system. Adds a whimsical unique flavor to the lentil dish.

 

 

 

 

Spinach Lentils with Curcumin Garlic & Coconut

Yield: 8 servings

Slow cook in crockpot or cook in a pressure cooker for a quick dish.

Ingredients

  • Dry Yellow Lentils ( Dal) - 1and 1/2 cups
  • Spinach - 16 oz frozen or 1 lb fresh
  • Garlic - 5 pods
  • Curcumin/ turmeric - 1 tbsp
  • Onion - 1 sliced
  • Tomatoes - 1 large chopped
  • Olive oil - 1 tbsp
  • Mustard seeds - 1 tsp ( optional)
  • Cumin powder - 1 tsp
  • Coconut meat( dry, frozen or fresh) - 2 tbs
  • Cilantro - 1/2 cup finely chopped

Instructions

  1. Cook lentils along with garlic and curcumin in pressure cooker or in crock pot for 4-6 hrs till soft. If cooking in crockpot, soak over night to lessed cooking time.
  2. Wash and chop spinach and add to cooked lentils and cook for 10 minutes'
  3. Heat oil, add mustard seeds, add finely sliced onions and saute till onions are transparent and soft.
  4. Add chopped tomatoes and cumin powder and cook for 2 minutes.
  5. Add coconut meat and cook 1 minute.
  6. Add the above mixture to spinach lentils and cook on slow heat for 10 minutes.
  7. Add cilantro.
  8. Serve hot with plain rice, Pita bread, Naan or have it as soup .
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