Sweet Potato & Mackerel Daal

This is a staple dish for me as you can keep frozen spinach, lentils, tinned mackerel & a squash (supplements the sweet potato) in your kitchen for ages.  Then one night when there’s little in the cupboards, you can make this yummy dish!  Everyone who tastes this dish has gone home & cooked it!
If you’re a non fish eater, just don’t add the mackerel.  It still tastes yummy.
Time : 45 minutes
Noggin Fix:
Spinach, lentils & cumin very high in iron (over 100%* in dish) so very good for immune system and cognitive functions such as attention, irritability and fatigue.  There is no harm in ensuring that you are not deficient in other nutrients that can affect your brain function.  Further, this dish has over 100% vitamins C & D, over 200% B-12, over 100% B-6, 50% B-2, over 100% magnesium, 80% manganese and over 300% omega 3s.  This is a SUPER brain food dish and helps all issues and functionality – so get cooking it!
*Percentages are of your Recommended Daily Allowance
sweet potato mackerel daal

Sweet potato & Mackerel Daal

Serves 4

Ingredients

2 x mackerel fillets (smoked or tinned can work fine)
1 x onion, chopped finely
1 inch x ginger, chopped finely
2 x cloves garlic, chopped finely
1-2 tsp x cumin, ground (or powder)
1-2 tsp x coriander powder
500 ml x vegetable stock
1/2 cup x red or yellow lentils
2 x sweet potatoes, chopped into small cubes (can substitute with squash)
1 cup x spinach (frozen or fresh)
Pepper to taste
1 tbsp x olive oil

Instructions

  1. Heat olive oil in a sauce pan, add the onion & garlic and cook for 2-3 mins until softened.
  2. Add the sweet potato (or squash), coriander, cumin & ginger and cook for a further 2 mins.
  3. Stir in the stock, bring to the boil and add the lentils.
  4. Cover and simmer for 25-30 mins, stirring occasionally, until the lentils are tender and the stock is absorbed. Add a little more stock if necessary throughout.  Season with sea salt and black pepper and add the spinach, heat for 1 minute (allow 10 mins if frozen spinach).
  5. EITHER:
    1. FRESH Mackerel – Heat the 1 tsp of oil in a large frying pan, place the mackerel fillets skin-side down in the pan and cook for 4-5 mins until the skin is crisp.  Turn over, season with black pepper and cook for a further 4-5 mins until just beginning to flake.
    2. TINNED or Smoked Mackerel – chop into chunks and add to lentil pan for 1 minute to heat through.

 

One thought on “Sweet Potato & Mackerel Daal

  1. Pingback: Super busy few weeks… | Nid's Noggin Fix

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