Of which 6.4 g sugars and 3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Iron (lentils) · Fiber (lentils and spinach)
Allergens none
Lentil dahl with spinach
Creamy lentils in coconut milk, with curry and fresh spinach.
Ingredients
- 800 g (1¾ lb) cooked lentils, drained — or 300 g raw red lentils cooked in water
- 200 g (7 oz) fresh spinach
- 200 ml (¾ cup) light coconut milk
- 1 large chopped onion (150 g / 5½ oz)
- 3 cloves garlic, minced (15 g / ½ oz)
- 2 tbsp olive oil (20 g / ¾ oz)
- 150 g (5½ oz) ripe tomato, chopped
- 160 g (5½ oz) white rice, uncooked — to serve
- 1 tbsp curry powder (8 g)
- 1 tsp fresh ginger, grated (2 g)
- salt and black pepper, to taste
Method
- Cook the rice in salted water for about 15 minutes. Set aside.
- In a saucepan, heat the olive oil and sauté the onion, garlic and ginger over medium heat for 5 minutes.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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