yearbook

nutrition
Delicious
Dinners
Nutritionist Marie Felton
dishes up her favourite
healthy suppers
Prep time: 10 minutes
Cooking time: 30 minutes
© Sandhya Hariharan | shutterstock.com
Luscious Lean Lentil Curry
This dish makes it on my budget
meals list, packed with loads
of good stuff like fibre, iron
manganese, calcium and vitamin
B, all without breaking the bank!
Ingredients:
• 2 cups red lentils
• 1 large red onion, diced
• 1tbsp coconut oil
• 2tbsps curry paste
• 1tbsp curry powder
• 1tsp ground turmeric
• 1tsp ground cumin
• 1tsp chilli powder
• 1tsp sea salt
• 1tsp sugar
• 1tsp minced garlic
• 1tsp minced fresh ginger
• 1 can tomato puree
Method:
Wash/rinse the lentils in
1 cold water, until the water
runs clear. Put the lentils in
a pan with enough water
to cover, bring it to the boil,
place the lid on the pan, and
reduce the heat to medium –
low. Leave to simmer, adding
more water during cooking as
and when needed. Keep the
pan covered, until the lentils
become tender – this takes
about 15 to 20 minutes. Drain
and put to one side.
2
Heat the coconut oil
in a large frying pan or
skillet over medium heat, stir
in the onions, cook in the hot
oil until caramelised, taking
about 20 minutes.
3
Mix curry paste, curry
powder, turmeric,
cumin, chilli powder, salt,
sugar, garlic, and ginger
together in a large bowl,
stirring into the onions. Turn
the heat to high and cook,
stirring constantly, until the
mixture becomes fragrant,
taking approx. one to two
minutes. Remove from heat
and stir the tomato puree into
the lentils.
4
Serve and enjoy with
basmati rice. I love mine
on a bed of spinach.
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