Mixed vegetable and lentil curry
Why not try this warm, hearty dish on a chilly autumn night?
Serves: 2 adults Time: 55 minutes
Ingredients
- 2 tbsp olive oil
- 2 cloves garlic, finely chopped
- 1 onion, finely chopped
- 2 carrots, finely chopped
- 1 large potato, peeled and cubed
- 1tsp each of turmeric, cumin and ground coriander
- 1 medium cauliflower, chopped
- 1 courgette, sliced
- 3 or 4 mushrooms, chopped
- ½ cup dried red lentils
Method
1. Heat the oil in a saucepan and fry the garlic, onion, carrots and potato for 5 minutes. Stir the vegetables often to stop them from burning or sticking.
2. Once the onion has softened, add the spices and stir for another 3 minutes. Then add the rest of the vegetables, coating them in the spices.
3. Finally, add the lentils and enough hot water to cover the bottom of the saucepan. Put the lid on and simmer for about 20 minutes until the lentils are cooked.
Cook’s tips
- Using garlic and spices is a great way to add flavour to your cooking and they make food taste great, so you won’t need to add any salt.
- This curry works well with rice. If you cook your rice in advance or have some left over, cool it within an hour after cooking and keep it refrigerated until reheating or using a cold dish. You should throw away any rice and grains that have been left at room temperature overnight. Don’t keep cooked rice and grains longer than one day and don’t reheat them more than once.
- If you don’t have all the different spices, try a couple of teaspoons of curry powder.
- Children will love this mild curry, too. You can even give it to babies over six months old – if your baby is new to solid foods, you may want to go easy on the spices and mash up larger pieces of vegetable with a fork.
| % of your Guideline Daily Amount (GDA) |
Adult GDA | ||
| Energy | 309 kcal 1296 (kJ) | ||
| Fat | 10.5g | 15% GDA | 70g |
| Saturates |
1.5g | 8% GDA | 20g |
| Sugars | 8.1g | 9% GDA | 90g |
| Salt |
0.2g | 3% GDA | 6g |
Guideline Daily Amounts (GDAs) are guidelines about the approximate amount of particular nutrients and calories required for a healthy diet.
