Name: Lentil and Spinach Dhansak
Ingredients: 5 oz plain yogurt, low fat; 1 tbsp curry paste; 1 cube vegetable stock cube; 1/2 lemon, finely grated; 2 medium carrots; 1 slice root ginger, finely chopped; 1 medium red onion, finely chopped; 1 5" long sweet potato; 2 cups water; 8 oz spinach; 3 oz red lentils; 12 oz basmati rice; 1 oz vegetable fat spread, low calorie

Ingredients

5 oz plain yogurt, low fat

1 tbsp curry paste

1 cube vegetable stock cube

1/2 lemon, finely grated

2 medium carrots

1 slice root ginger, finely chopped

1 medium red onion, finely chopped

1 5" long sweet potato

1 oz vegetable fat spread, low calorie

Directions

1.	Melt the spread in a saucepan, add the onion and ginger and cook for about 5 minutes, stirring occasionally, until soft.
2.	Add the curry paste and cook, stirring, for 1 minute. Gradually add the vegetable stock dissolved in water and bring to the boil.
3.	Stir in the lentils, carrots and sweet potato and simmer gently for about 15 minutes until tender.
4.	Meanwhile, cook the rice according to packet directions.
5.	Stir the spinach leaves into the cooked vegetables until they have just wilted and then add the lemon rind and juice.
6.	Serve the vegetables with the rice, garnished with lemon zest.

Nutrition summary

There are 522 calories in 1 serving of Lentil and Spinach Dhansak.

Calorie split: 13% fat, 74% carbs, 13% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

522

% Daily Values*

Total Fat

7.74g

10%

Saturated Fat

2.284g

11%

Trans Fat

0g

Polyunsaturated Fat

2.048g

Monounsaturated Fat

2.716g

Cholesterol

6mg

2%

Sodium

171mg

7%

Total Carbohydrate

98.3g

36%

Dietary Fiber

14g

50%

Sugars

7.99g

Protein

17.29g

Vitamin D

-

Calcium

198mg

15%

Iron

5.34mg

30%

Potassium

1088mg

23%

Vitamin A

818mcg

91%

Vitamin C

32mg

36%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.