A spinach dahl recipe that regulates blood sugar

We've squeezed three healthy seasonings — turmeric, fenugreek and garlic — into this spicy stew. It's easy-to-make, stores well and adds a bit of spice to your life, all while maintaining your blood sugar.

• 200 g (1 c) yellow split peas or chana dahl, sorted and rinsed
• 750 ml (3 c) water
• 2 ml (1/2 tsp) turmeric
• 15 ml (1 tbsp) canola oil
• 5 ml (1 tsp) cumin seeds
• 150 ml (1 c) chopped onion (1 medium)
• 15 ml (1 tbsp) grated fresh ginger or 2 ml (1/2 tsp) ground ginger
• 3 garlic cloves, minced
• 5 ml (1 tsp) ground fenugreek (optional)
• 1 ml (1/4 tsp) cayenne pepper
• 1 can (398 ml/14 1/2 oz) diced tomatoes (undrained)
• 1 pkg (300 g/10 oz) frozen cut-leaf spinach
• 2 ml (1/2 tsp) salt, or to taste

Ingredient note: Chana dahl is split chickpeas. You can find them in Indian markets and some supermarkets.

• 250 ml (1 c) low-fat plain yogurt
• 20 ml (4 tsp) lime juice
• 5 ml (1 tsp) ground cumin
• 0.5 ml (1/8 tsp) salt, or to taste

Preparation time: 20 minutes. Cooking time: 45 to 50 minutes. Serves 6.

1. Combine the split peas (or chana dahl), water and turmeric in a large pot. Bring to a simmer. Partially cover, reduce heat to medium-low. Cook until the split peas are tender, 40 to 45 minutes.
2. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the cumin seeds and cook, stirring, until fragrant, 10 to 20 seconds. Add the onion and cook, stirring often, until softened, two to three minutes.
3. Add the ginger, garlic, fenugreek, if using, and cayenne. Cook, stirring, until fragrant, 20 to 30 seconds. Add the tomatoes and cook until most of the liquid has evaporated, five to 10 minutes.
4. Cook the spinach according to package directions. Drain, pressing out excess moisture.
5. When the split peas are tender, stir them (and any remaining cooking liquid) into the tomato mixture, along with the spinach. Cook for two to three minutes to blend the flavours. Season with salt.
6. Mix all the raita ingredients in a small bowl. Serve the dahl with raita.

Leftover dahl will keep, covered, in the refrigerator for up to two days. Reheat on the stovetop or in the microwave, adding a little additional water, if necessary.

Per 175 millilitres (3/4 cup) dahl and 22 ml (2 1/2 tablespoons) raita:

• 199 calories
• 12 g protein
• 33 g carbohydrates
• 12 g fibre
• 4 g total fat
• 0 g saturated fat
• 0 mg cholesterol
• 412 mg sodium

Dahl turns up frequently in Indian cooking and for good reason. It's healthy, delicious and fairly simple to make. Try this out if you want to add some spice to your meals without paying for expensive takeout.