Dinner: Lentil and Spinach Dhansak

Vegetarian curry that's as hot as you want it.

This recipe includes superfoods such as:

Lemon, Spinach

Health benefits of Lentil and Spinach Dhansak

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

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
8 oz spinach
1 5" long sweet potato
2 cups water
3 oz red lentils
12 oz basmati rice
1 oz vegetable fat spread, low calorie

Instructions

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.