*  Exported from  MasterCook  *
 
                   Spinach And Lentil Or Chicken Dhansak.
 
 Recipe By     : 
 Serving Size  : 4    Preparation Time :0:00
 Categories    : Main                             Dish
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
   10      milliliters   2 tsp sunflower oil
    1      large         Onion peeled and chopped.
    2                    Cloves garlic -- crushed.
    1                    Green chili de-seeded and
                         Finely chopped.
   75      milliliters   1 -- 5 tsp ground cumin.
    5      milliliters   1 tsp ground coriander.
    5      milliliters   1 tsp garam marsala.
    4                    Cardamoms -- crushed.
    5      milliliters   1 tsp ground turmeric.
           pinch         chili powder
  100      grams         red lentils
    5                    tomatoes -- skinned and chopped
  300      milliliters   water
    1      pound         spinach leaves
           large handfu  coriander -- chopped
           small handfu  mint -- chopped
                         black pepper -- ground
 
   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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