Mayo Clinic Health Library Article

 Back to Health Library
Recipe: Yellow lentils with spinach and ginger

Recipe: Yellow lentils with spinach and ginger

Yellow lentils with spinach and ginger — one of many healthy recipes from Mayo Clinic.

Lentils are mainstays in southern India, where pungent spices give distinction to many dishes. If you can''t find yellow lentils, use yellow split peas.


Directions

Toast only the white sesame seeds before using. To toast, place the sesame seeds in a small, dry saute or frying pan over medium heat. Cook briefly, shaking the pan often and watching carefully to prevent burning. Remove the seeds from the pan as soon as they begin to turn brown. Set aside.

In a large saucepan, heat the olive oil over medium heat. Add the shallot, ginger, curry powder and turmeric and cook, stirring, until the spices are fragrant, about 1 minute.

Add the lentils, stock and coconut milk. Raise the heat to medium-high and bring to a boil. Reduce the heat to low, cover partially, and simmer until the lentils are tender but still firm, about 12 minutes. The mixture should be brothy; add a little water if needed.

Stir in the spinach, cover and simmer for about 3 minutes longer. The lentils should still hold their shape. Uncover and stir in the salt. Serve hot, garnished with the cilantro and toasted white or untoasted black sesame seeds.


Ingredients
  • 1 teaspoon white or black sesame seeds
  • 1 tablespoon olive oil
  • 1 shallot, minced
  • 1 teaspoon ground ginger
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon ground turmeric
  • 1 cup yellow lentils, picked over, rinsed and drained
  • 1 1/2 cups vegetable stock, chicken stock or broth
  • 1/2 cup light coconut milk
  • 2 cups baby spinach leaves, stemmed and chopped, or 1 cup frozen chopped spinach, thawed
  • 1/2 teaspoon salt
  • 1 tablespoon chopped fresh cilantro (fresh coriander)

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat1.5 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy1.5 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories243 
Carbohydrate32 g 
Cholesterol0 mg 
Fiber15 g 
Monounsaturatedfat3 g 
Potassium 
Protein13 g 
Saturatedfat2 g 
ServingsizeAbout 3/4 cup 
Sodium332 mg 
TotalFat7 g 

2012-08-30

Find a physician

or Need Help Finding a Physician

Upcoming Events

Cancer Treatment Support Group
Mon, May 28, 2018 - 09:00 AM - 11:00 AM More
Body Awareness
Mon, May 28, 2018 - 10:00 AM - 11:00 AM More
Depression and Anxiety Support Group
Mon, May 28, 2018 - 12:30 PM - 01:30 PM More
View all Events >>