Week 17--Spinach

I'm really getting to like these weekly posts as I learn so much about the nutritional content of different vegetables. When in season, vegetables are at their peak in nutrition and we can get them for the lowest price, a win-win in my opinion.  This week I'm learning about spinach.

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled.  It is a rich source of vitamin A, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, copper, protein, phosphorous, zinc, niacin, selenium, and omega-3 fatty acids.  Spinach along with other green leafy vegetables is considered to be a rich source of iron and calcium (source:  http://en.wikipedia.org/wiki/Spinach)

For this week I prepared a Red Lentil Stew with Spinach.  I got an inspiration from here:  http://allrecipes.com/recipe/coconut-curry-lentil-stew-served-over-quinoa/detail.aspx).  But I've made some modifications to the original recipe.  Here is what you will need:

Ingredients (remember, choose organic whenever possible, especially the spinach)


4 cups red lentils
1 large onion chopped
4 to 6 cloves of garlic minced
4 to 6 tomatoes chopped
8 to 10 cups of fresh spinach
1 cup of coconut milk
1TB coconut oil (choose cold pressed)
2TB curry powder
1TB cumin
2tsp cinnamon
1TB dry thyme
1/4 cup chopped cilantro
4 cups of chicken or vegetable broth
salt and pepper to taste

Directions


1. Melt coconut oil in large stock pot and saute onion and garlic until tender (~ 5 minutes)

2. Add curry powder, cumin, cinnamon, and thyme and cook just until fragrant (~ 1 minute)
3. Add tomatoes and cook for another 5 minutes
4. Add coconut milk and stock and bring to a boil

5. Add lentils and simmer on low heat until lentils are cooked (about 15 minutes). Do not overcook!  You will end up with mushy lentils.
6. Stir in spinach and cilantro, cover and turn off heat (Note:  Spinach will not boil, it will simply steam in the hot lentils). Let sit covered for approximately 10 minutes.

7.  Serve over warm quinoa

8. And if you prefer, with a side of roasted vegetables (I chose brussels sprouts, bell peppers, crimini and portabella mushrooms, and eggplant)

9. I sprinkled a little lemon juice on my lentils.  Yum!