160g or 5 ½ oz red lentils
1 litre vegetable or chicken stock (try adding a little coconut milk for a richer curry)
2 cloves garlic crushed
1 onion chopped (optional – you can leave it out for a no-chop meal)
1 tsp ground ginger
2tsp garam masala or mild curry powder
1 tablespoon rapeseed oil (or other flavourless oil)
From time to time, it is good to replace meats with lentils or beans. From a nutrition view point, lentils are packed full of nutrients. They are particularly rich in protein, dietary fibre, folate and iron. A lot of people tend to believe that lentils or other legumes are difficult to prepare. In fact since they don’t require a lengthy soaking time like other beans, meals are done in a jiffy.
The preparation time for this recipe is completed in less than an hour!
Heat the oil in a large saucepan. Add the onion and garlic and gently fry until softened. Stir in the ground spices and cook for another minute.
Tip the lentils into the pan and then cover with the stock. Simmer, stirring occasionally, for 40 minutes. The lentils should be broken down and you should have a thick curry.
Serve with rice, spinach and plenty of low fat yoghurt.
|Nutritional values for 1 serving|
|Food Group||Food item|
|PULSES, NUTS & SEEDS||Lentils|