lentil dhal

You know that food that in addition to nourishing brings comfort and warms our soul? This is one of them! A delicious Indian recipe I made this week at Food Prep. It can be a great option of soup for dinner or it can be consumed in the most traditional way in a bowl accompanying with cooked rice or quinoa and vegetables!
Lentils usually have good digestion, offer a wide variety of nutrients Important in just one cup, especially manganese, iron, folic acid and phosphorus. In addition, in its composition, several polyphenolic compounds are found, which due to their properties are a potent ally to fight and prevent various diseases, such as: diabetes, cancer, obesity and cardiovascular diseases.
To make the lentils more nutritious and avoid gases after eating, I let them soak for 12 hours, as I explain in my Plant-based guide.

Recipe

Ingredients:

• 2 xícaras de Lentilha Vermelha (sempre deixo de molho pelo menos 8 hrs antes)⁣⁣
• 2 colheres de sopa de Azeite Extra-virgem⁣⁣
• 1 Cebola amarela picadinha⁣⁣
• 1 colher de chá de Cominho em pó⁣⁣
• 1/4 colher de chá de Cardamomo moído (opcional, mas adoro o sabor)⁣⁣
• 4 dentes de Alho finamente picados⁣⁣
• 2 colher de sopa de Gengibre picadinho⁣⁣
• 4 xícara de Caldo de Legumes⁣⁣
• 2 xícaras de folhas de Espinafre⁣⁣
• 1 1/2 xícara de Tomates picados (sem sementes)⁣⁣
• 1/3 xícara de Coentro fresco picado ⁣⁣
• 1 colher de chá de açafrão/curcuma em pó⁣⁣
• 1/2 colher de chá de sal marinho⁣⁣
• Opcional: 1 pimenta jalapeño, sem sementes e finamente picada⁣⁣

Instructions:

1. Aqueça o óleo em uma panela grande em fogo médio-alto.
2. Adicione a cebola e cozinhe até amolecer, cerca de 5 minutos.
3. Adicione o cominho, cardamomo, alho e gengibre e cozinhe, mexendo sempre. Cerca de 2 minutos.
4. Adicione lentilhas, caldo, tomate, coentro, açafrão, sal e jalapeño. Leve para ferver.
5. Reduza o fogo para médio baixo, inclua o espinafre, tampe e cozinhe. Mexa sempre até que as lentilhas estejam macias, cerca de 15 minutos.
6. Aproveite!

lentil dhal

reciprocate

Ingredients: ⁣⁣

• 2 cups red lentils, sorted and rinsed⁣⁣
• 2 tablespoons extra-virgin olive oil⁣⁣
• 1 yellow onion, finely chopped⁣⁣
• 1 teaspoon whole cumin seeds⁣⁣
• 1/4 teaspoon ground cardamom⁣⁣
• 4 cloves garlic, finely chopped⁣⁣
• 2 tablespoons finely chopped ginger⁣⁣
• 4 cups low-sodium vegetable broth⁣⁣
• 1 1/2 cup chopped organic tomatoes⁣⁣
• 2 cups of raw spinach ⁣⁣
• 1/3 cup chopped fresh cilantro⁣⁣
• 1 teaspoon ground turmeric⁣⁣
• 1/4 teaspoon fine sea salt⁣⁣
• Optional: 1 jalapeño pepper, stemmed, seeded and finely chopped⁣⁣

instructions:

1. Heat oil in a large pot over medium high heat.
2. Add onion and cook until softened (around 5 minutes).
3. Add cumin, cardamom, garlic and ginger and cook, stirring often (about 2 minutes).
4. Add remaining ingredients and bring to a boil. Reduce heat to medium low, cover and simmer!
5. Enjoy!