A 21-day plan that builds your fiber up gently, without the bloat

Ingredients

• 1 cup red lentils, rinsed (200 g)
• 4 cups water (960 ml)
• 1 tsp turmeric (2 g)
• 1 tbsp oil (or ghee) (14 ml)
• 1 onion, finely diced (110 g)
• 4 cloves garlic, minced (12 g)
• 1 tbsp fresh ginger, grated (9 g)
• 1 tsp cumin seeds (3 g)
• 1 tsp mustard seeds (optional) (3 g)
• 1 tsp garam masala (3 g)
• 1 can (14.5 oz) diced tomatoes (410 g)
• 5 cups baby spinach (150 g)
• ¾ tsp salt (4 g)
• 1 tbsp lemon juice (15 ml)
• ¾ cup brown basmati rice, to serve (150 g)

Per serving. Estimates.

Method

1. Start the rice. Simmer the rice in 1½ cups / 360 ml water, covered, for 25–30 minutes, until the water is absorbed and the rice is tender.
2. Cook the lentils. Put the lentils, water and turmeric in a pot. Bring to a boil, skim off any foam, then simmer for 18–20 minutes, stirring now and then, until soft and falling apart.
3. Make the tarka. Meanwhile, heat the oil in a skillet over medium heat. Add the cumin and mustard seeds and fry until they pop, about 30 seconds. Add the onion and cook for 6 minutes until golden, then the garlic, ginger and garam masala for 1 minute.
4. Add the tomatoes. Add the tomatoes to the skillet and cook for 5 minutes until thick.
5. Combine. Stir the tomato mixture and salt into the lentils. Add the spinach a handful at a time until wilted.
6. Serve. Finish with the lemon juice and serve over the rice.