Sardines on tomato-rubbed sourdough
The three-minute bone builder: tinned sardines on garlic-tomato sourdough with parsley.
Buttery masoor dal with spinach & yogurt
Red lentils simmered to silk with turmeric and garlic, folded with spinach and cool yogurt.
Ingredients
Servings 4
Quantities scaled from the original (4 servings).
Tick ingredients off as you gather them.
Method
- Step 1
Soften the onion in oil; add garlic, ginger and ground spices for 1 minute.
- Step 2
Add lentils and stock; simmer 25 minutes, stirring, until collapsed.
- Step 3
Wilt in the spinach; finish with lemon.
- Step 4
Serve with yogurt, toasted cumin seeds and chapatis.
Make it work for your circle: cooking for someone in
perimenopause? Every recipe on this site explains its own "why", so
you don't have to; just cook it. Doubling the vegetables never hurts.
Nutrition per serving
| Calories | 420 kcal |
|---|---|
| Protein | 22g |
| Carbohydrates | 58g |
| – of which sugars | 6g |
| Fibre | 10g |
| Fat | 10g |
| – of which saturates | 2.5g |
| – of which omega-3 | 0.3g |
| Calcium | 220mg |
| Iron | 7.2mg |
| Salt | 0.9g |
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