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nutrition<br />
Delicious<br />
Dinners<br />
Nutritionist Marie Felton<br />
dishes up her favourite<br />
healthy suppers<br />
Prep time: 10 minutes<br />
Cooking time: 30 minutes<br />
© Sandhya Hariharan | shutterstock.com<br />
Luscious Lean Lentil Curry<br />
This dish makes it on my budget<br />
meals list, packed with loads<br />
of good stuff like fibre, iron<br />
manganese, calcium and vitamin<br />
B, all without breaking the bank!<br />
Ingredients:<br />
• 2 cups red lentils<br />
• 1 large red onion, diced<br />
• 1tbsp coconut oil<br />
• 2tbsps curry paste<br />
• 1tbsp curry powder<br />
• 1tsp ground turmeric<br />
• 1tsp ground cumin<br />
• 1tsp chilli powder<br />
• 1tsp sea salt<br />
• 1tsp sugar<br />
• 1tsp minced garlic<br />
• 1tsp minced fresh ginger<br />
• 1 can tomato puree<br />
Method:<br />
Wash/rinse the lentils in<br />
1 cold water, until the water<br />
runs clear. Put the lentils in<br />
a pan with enough water<br />
to cover, bring it to the boil,<br />
place the lid on the pan, and<br />
reduce the heat to medium –<br />
low. Leave to simmer, adding<br />
more water during cooking as<br />
and when needed. Keep the<br />
pan covered, until the lentils<br />
become tender – this takes<br />
about 15 to 20 minutes. Drain<br />
and put to one side.<br />
2<br />
Heat the coconut oil<br />
in a large frying pan or<br />
skillet over medium heat, stir<br />
in the onions, cook in the hot<br />
oil until caramelised, taking<br />
about 20 minutes.<br />
3<br />
Mix curry paste, curry<br />
powder, turmeric,<br />
cumin, chilli powder, salt,<br />
sugar, garlic, and ginger<br />
together in a large bowl,<br />
stirring into the onions. Turn<br />
the heat to high and cook,<br />
stirring constantly, until the<br />
mixture becomes fragrant,<br />
taking approx. one to two<br />
minutes. Remove from heat<br />
and stir the tomato puree into<br />
the lentils.<br />
4<br />
Serve and enjoy with<br />
basmati rice. I love mine<br />
on a bed of spinach.<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
16<br />
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