Recipe: Pantry Dal

A great way to use up your frozen vegetables!


Prep time: 8 minutes

Cook time: 25 minutes

Total time: 33 minutes

Servings: 4

Nutrition per serving: 17g protein | 13% potassium | 60% vitamin A | 49% vitamin C |10% calcium | 36% iron

Ingredients:

  • 1 tbsp oil
  • 4 cups mixed frozen vegetables
  • 1 ½ cups spinach
  • ½ cup red lentils, uncooked
  • ½ cup water
  • 1 can (398 ml) diced tomatoes
  • 1 can (398 ml) light coconut milk
  • 1 ½ tsp garlic powder
  • 1 ½ tsp onion powder
  • 1 tbsp curry powder
  • ¾ tsp sea salt
  • ½ tsp ground black pepper
  • Cooked brown basmati rice
  • Cilantro and lime to garnish (optional)

Method:

  1. In a large pot, add oil over low-medium heat.
  2. Add in frozen vegetables and the rest of the ingredients (lentils, water, diced tomatoes, coconut milk, all the spices, salt and pepper). Stir until combined.
  3. Increase heat to high and bring to a low boil. Reduce heat to medium and cook, uncovered, for 18-30 minutes, until the lentils are tender.
  4. Stir frequently while cooking and reduce heat if necessary.
  5. Add spinach near the end of cooking, stir until wilted.
  6. Serve over rice and garnish with cilantro and lime (optional).


Recipe adapted from: https://ohsheglows.com/2017/07/21/8-minute-pantry-dal-two-ways/