Vibrant Green Spinach Dal with Kale-Infused Flatbread

Ingredients

For the Dal

3/4 cup (150g) green lentils
150g (5.3 oz) spinach
1 onion, diced
2 garlic cloves, minced
1000-1500 ml (4-6 cups) water
3 tbsp unsweetened non-dairy yogurt
2 tbsp olive oil
1 tsp black mustard seeds
1 tsp cumin seeds
1 tsp turmeric
1 tsp ground coriander
1 tsp chilli flakes
8 curry leaves
Celtic sea salt to taste

For the Toppings

Garam masala
Chili flakes
Unsweetened non-dairy yoghurt

For the Flatbread (makes two)

100g (3.5 oz) wholemeal spelt flour
2 handful of kale, chopped
200 ml (3/4 cup) water
1 tsp olive oil
1 tbsp apple cider vinegar
1 tsp cumin seeds
1 tsp turmeric
½ tsp Celtic sea salt

Instructions

1. Cook the Dal

Heat olive oil over medium heat. Add mustard seeds and let them pop.
Add cumin, coriander, turmeric, curry leaves, and chilli flakes. Stir for a few seconds.
Add onion and fry until soft.
Add garlic and fry on low heat for a few more minutes.
Add lentils and water. Bring to a simmer and cook until soft, adding more water if needed (25-45 mins, depending on your lentils).
Add spinach and simmer for 5 mins.
Season with salt.
Stir in 3 tbsp of non-dairy yogurt.
Adjust seasoning to taste.
Top with garam masala, chilli flakes, and more yoghurt.

2. Make the Flatbread:

Combine dry ingredients (flour, salt, cumin, turmeric, kale).
Add wet ingredients (water, olive oil, vinegar) and mix to a smooth batter.
Let sit for 10 mins.
Heat 1 tsp oil in a non-stick pan. Pour half the batter (5 tbsp) and spread with a spoon.
Fry for 4-5 mins, flip, and cook for another 2-4 minutes.
Keep warm between clean cloths.

Recipe Rundown

Total Time	45 – 65 mins
Prepping Time	5 mins
Does It Freeze?	Yes

Nutritional Nitty-Gritty

Yield: 3 servings

DV / Serving — Based on a 2,000 Calorie Diet
Energy	679 cal	34%
Protein	28 g	55%
Fat	25 g	35%
Carbohydrates	74 g	25%
Fibre	23 g	84%

Remember, these nutrition figures are just estimates! Everyone’s nutritional needs are different, and these values are based on broad guidelines. So, take them as a friendly pointer rather than hard-and-fast rules.

Micronutrient Magic

This vibrant Green Lentil Spinach Dal with Kale-Infused Flatbread isn’t just a feast for your taste buds but also a nutritional goldmine. Here’s a quick look at the amazing health benefits you’ll get from this dish:

Vitamins A, C, E, and K: Enhance your immune system, improve skin health, protect cells from damage, and support blood clotting and bone strength.
B Vitamins (B1, B5, B6, B9): Boost energy, sharpen brain function, and aid cell metabolism.
Magnesium: Supports muscle function, energy production, and bone health.
Manganese: Aids in bone formation and blood clotting and reduces inflammation.
Copper: Essential for red blood cell formation and a strong immune system.
Phosphorus: Key for strong bones, teeth, and energy production.
Zinc: Strengthens your immune system and helps with wound healing.
Selenium: Important for metabolism and protection against oxidative stress.
Iron: Necessary for oxygen transport in the blood and energy levels.
Healthy Fats (Monounsaturated): Beneficial for heart health and reducing bad cholesterol.
Fiber: Promotes digestive health and keeps you satisfied longer.

Nutrient Breakdown by Ingredient

This breakdown highlights the impressive nutritional profile of the ingredient in this delicious Aromatic Spinach Coconut Fusion with Tofu recipe.

Lentils ^[2]:

Vitamins: Packed with B vitamins (B9 – folate, B1 – thiamine, B5 -pantothenic acid, B6)

Minerals: High in copper, manganese, zinc, phosphorus, and iron.

Spinach ^[2]:

Vitamins: Great source of vitamins K, A, C, and B9 (folate).

Minerals: Contains plenty of manganese, plus magnesium, iron, and copper.

Onion and Garlic ^{[1, 2]}:

Onion: Provides vitamin C, B6, and manganese.

Garlic: Contains vitamin B6, manganese, vitamin C, copper, selenium, and phosphorus.

Olive Oil ^{[1, 2]}:

Vitamins: High in vitamins E and K.

Nutrients: Abundant in heart-healthy monounsaturated fats.

This list offers a handy snapshot of the micronutrients in this dish. But keep in mind that the actual amounts can vary based on things like the specific type of each ingredient, how they were grown, and your cooking style.

Also, note that this is not a complete list of nutrients. I’m pointing out the highlights of the dish only.

[1] Due to its diminutive stature or small amounts, the quantity of these nutrients is relatively modest. However, even in small amounts, these ingredients can still contribute to the overall nutritional profile of a dish, albeit modestly.

[2] The nutrition profile is based on USDA U.S. Department of Agriculture

Phytochemical Fun Facts

Phytochemicals are natural compounds found in plants that contribute to their colour, taste, and resistance to diseases. These substances, while not essential nutrients, play a crucial role in maintaining our health. They’re known for their antioxidant properties, potential to reduce inflammation, and ability to support the immune system.

This Green Lentil Spinach Dal with Kale-Infused Flatbread is a feast not just for your taste buds but also for your health, loaded with powerful phytochemicals. Here’s what makes this dish a nutritional superstar:

Lutein and Zeaxanthin: Found in spinach, these carotenoids are essential for maintaining good eye health and may help prevent age-related vision problems.
Saponins: These compounds in lentils support your immune system and may reduce cholesterol levels, promoting a healthy heart.
Sulfur Compounds (Allicin): The magic in garlic, these compounds boast antimicrobial properties and can help lower blood pressure and cholesterol, giving your heart extra love.
Quercetin: Found in onions, this powerful flavonoid has anti-inflammatory and antioxidant effects, helping to fend off chronic diseases and keep you feeling your best.
Phenolic Acids: Present in kale, these compounds have strong antioxidant properties, protecting your cells from damage and reducing inflammation.
Curcumin: The vibrant compound in turmeric, known for its potent anti-inflammatory and antioxidant benefits, helps to boost your overall health.
Polyphenols: Olive oil is brimming with these antioxidants, which combat inflammation and support heart health, making every bite a heart-healthy delight.
Phytosterols: Also in olive oil, these natural compounds help lower cholesterol levels, keeping your heart happy and healthy.
Capsaicin: The subtle heat in the chilli flakes adds more than just flavour; capsaicin has anti-inflammatory and pain-relieving properties and can boost your metabolism.

Every bite of this delicious dish is packed with these amazing phytochemicals, supporting your overall health and well-being. Enjoy the exciting flavours and know that you’re nourishing your body with nature’s best!

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