Quick and nutritious. Dairy free. Meat free. Gluten free.
Approximate Nutritional info (Nutritics.com) per 343g portion:- 230Kcal. 30g carbohydrate. 4.6g fat (saturates 0.4g). Protein 15g. Fibre 4.7g. Salt 1.3g. Omega 3 0.31g (14% RI). Omega 6 0.64g. Glycemic Load = 6.2 Glycemic index (estimated) 21.5
Rapeseed oil, 1 tablespoon
Garlic, 2 cloves, thinly grated
Ginger root, fresh, 2cm chunk, thinly grated
Bay leaf, 1 large
Turmeric, ground, 2 teaspoons
Coriander, ground, 2 teaspoons
Mustard seeds, half teaspoon
Cumin seeds, 1 teaspoon
Cloves, 4 whole
Salt, 1 teaspoon
Chilli (optional), 1 hot green, chopped finely
Tomatoes, chopped, 1 X 400g tin
Lentils, red, 200g (rinsed well)
800ml boiling water
Mushrooms (optional), 300g, sliced (Nutrition note- If you have the time…leave in natural light for 1 hour to boost vitamin D content)
1) Warm the oil in a large frying pan or saucepan.
2) Add all the ingredients minus the lentils, tomatoes, water and mushrooms
3) Stir well to combine and fry gently for a few minutes over a low heat without burning.
4) Add the tomatoes and turn up the heat. Combine well and bring to a brisk simmer, stirring to prevent the mixture burning. Gently simmer for 10 minutes, uncovered.
5) Add the washed lentils and combine well
6) Add the sliced mushrooms and stir well to combine.
7) Add 800ml boiling water and mix well. Bring back to a rapid simmer and reduce heat. Cook gently, uncovered for 20 minutes stirring occasionally.
8) Serve with boiled rice, quinoa, pittas or chappattis. It is also great served on its own. Keep leftovers in the fridge for a few days. Eat cold straight from the fridge, or in a wrap, or reheat thoroughly if preferred hot.