Centenarians in the blue zones eat about a cup of beans every day and often consume a handful of fresh vegetables or greens from their kitchen gardens. Beans and greens are two of the top Blue Zones longevity foods because they feed good bacteria in your gut. Dan Buettner developed this spinach dal recipe to feature both.
1 teaspoon garam masala
1 teaspoon turmeric
1 teaspoon salt
1 onion, chopped
4 to 5 cloves garlic, separated, chopped finely
1-inch piece of ginger root, peeled and chopped
1 teaspoon red pepper flakes
1/3 cup oil
1 can (15 ounces) chopped tomatoes
1 cup lentils
2 1⁄2 cups water
1 cup spinach leaves
Salt to taste
Sauté the garam masala, turmeric, salt, onion, garlic, ginger, and red pepper flakes in the oil until the onions are clear.
Add the tomatoes, lentils, and water; simmer for 30 minutes.
Add the spinach and stir until wilted.
Season with salt to taste.
Serve over rice or with naan.
The Blue Zones Kitchen fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100. The Blue Zones’ food tradition is going the way of the dodo bird, thanks to the encroachment of the American Food Culture.
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