Red lentils are a good storecupboard ingredient because unlike other beans and pulses they don’t need to be soaked before cooking. They are also a healthy source of fibre, which will help you feel fuller for longer.
Each serving provides 251 kcal, 14g protein, 35g carbohydrate (of which 7g sugars), 4.5g fat (of which 0.8g saturates), 6g fibre and 0.6g salt.
1 tsp vegetable oil
1 very small red onion (50g/1¾oz peeled weight), finely chopped
20g/¾oz fresh ginger, peeled and finely chopped
½ small red chilli, seeds removed, finely chopped (or pinch chilli powder)
1 garlic clove, finely chopped
50g/1¾oz red lentils
½ tsp curry powder
8 cherry tomatoes, halved
200ml/7fl oz vegetable stock
40g/1½oz baby spinach
salt and freshly ground black pepper
1 tbsp chopped fresh coriander, to garnish
Heat the oil in a small saucepan over a low heat. Add the onion, ginger, chilli and garlic and cook for 3–4 minutes.
Add the lentils, curry powder and cherry tomatoes and cook for 1–2 minutes.
Pour in the stock, bring to the boil, then reduce the heat and simmer for 15–20 minutes, or until the lentils are cooked, adding more stock if necessary.
Stir in the spinach and season to taste.
Garnish with coriander and serve.
For 400 kcal, serve with 40g/1½oz basmati rice (dried weight), and for 300 kcal, serve with an apple or orange.
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Source: BBC FOODS