If there was any better time to eat dahl it is winter, but every day is a great day for Dahl. Or is it Dhal?

Lentils are a part of the legume family and are a great source of “good” complex carbohydrates, high in fibre & slow to digest. Packed full of fibre, folic acid, potassium, calcium, magnesium, protein & antioxidants. And cheap $2.30 for a 250-gram packet.

Yellow split peas are also a member of the legume family. They are an excellent source plant-based protein, complex carbohydrates, fibre, calcium, iron, magnesium, copper, folate and selenium. Yellow Split Peas are even less expensive than red lentils, only $1.70 for a 250-gram packet.

Then we move onto the pumpkin. I love this vegetable, so versatile. An excellent source of Vitamin A & beta-carotene, important for normal vision, the immune system, supports bone health, promotes healthy growth & reproduction. Pumpkin is incredibly low in calories, 245 grams (a cup) is only 50 calories. This is mainly because of the high water content.

The older of readers will probably associate spinach with PopEye the sailor man. I am not a fan of the word I am about to use, but, spinach is a “superfood”. It is chock a block full of nutrients in a low-calorie package. Spinach contains protein, calcium, iron, magnesium, potassium, Vitamin A and folate. The frozen variety of spinach is very affordable, only 95 cents for a 250-gram box.

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Pumpkin & Spinach Dahl

Quick and simple and full of nutritious ingredients

Course Main Course, Side Dish

Cuisine Indian

Keyword dahl, dhal, lentils, pumpkin, spinach

Calories 215 kcal

Ingredients

• ½ cup yellow split peas these need to be soaked
• ½ cup red lentils
• 1 tbsp olive oil
• 2 teaspoons black mustard seeds
• 1 medium – large onion
• 3 cloves garlic I use 4 – 5
• 1 tbsp grated fresh ginger , heaped keep your ginger in the freezer
• 1 tbsp ground cumin
• 3 teaspoons ground coriander
• 1 teaspoon turmeric
• 1½ teaspoon chilli powder (optional)
• 1 tin 400g tin crushed tomatoes
• 500 grams chopped peeled pumpkin (I use Jap pumpkin)
• 3 cups vegetable (or chicken) stock
• ⅓ cups lite coconut cream
• 250 grams frozen spinach
• 1 – 2 tbsp fresh coriander to garnish (optional)

Instructions

1. Place the yellow split peas in a medium bowl, cover with water and let soak for 30 minutes.

   Drain and rinse the split peas and lentils separately under cold water, drain well.

   Heat oil in a large pan, add mustard seeds. Cook, stirring for 1 minute.

   Add garlic, onion and ginger, stirring until onion is soft and translucent.

   Add ground spices, cook, stirring for a further minute or until fragrant.

   Add split peas, lentils, undrained crushed tomatoes, pumpkin and stock.

   Bring to the boil, simmer covered for 15 minutes.

   Remove cover, add the spinach, and simmer for a further 15 minutes or until sauce is slightly thickened.

   Just before serving stir in coconut cream over low heat until heated through.

   Add fresh coriander to garnish.

Perhaps you could serve this with my other Indian recipe on this site – https://www.fabulousphysiques.com.au/pete-evans-butter-chicken/