This is my dinner for tonight! Bubbling away on the stove…. Will serve with either mashed swede or stir fried shredded savoy cabbage (or even both!)
Preparation Time: 30 mins
Cooking Time: 1 hr
Serves: 4
Calories per serving: 165
Vegetable and lentil tikka masala
Ingredients
15ml Olive Oil
90g Red Onions
Garlic, Raw, Average-1 Clove/3g
1 stick celery
100g Carrots, Raw
1 Can/400g chopped tomatoes
50g Lentils, Red, Dried
80g Tikka Curry Paste
Medium aubergine (285g)
70g Fine Green Beans, Green, Fine, Average-69g
5g Coriander Puree (or fresh coriander, chopped)
Garlic, Raw, Average-1 Clove/3g
Preparation:
Peel, and finely dice carrots, onion and celery. Peel and dice the garlic. Cut the aubergine into 1.5cm cubes.
Method:
Pour the oil in a large lidded saucepan. Heat over a medium heat.
Add the onion, carrot, beans and celery and fry gently (don’t allow to brown) for 10 minutes, stirring regularly.
Add the Aubergine and garlic. Lower heat, cover and cook for about 30 minutes, stirring every 5-10 minutes to prevent sticking.
Add the curry paste, the tinned tomatoes and about 100ml of water. Add the lentils and stir through.
Heat until mixture bubbles, turn down to a simmer and continue to cook on a gentle heat and covered for about an hour, stirring regularly. Add further water if required.
Add the coriander puree / fresh coriander just before serving.
Calories (kcal) 165.1
Carbohydrate (g) 19.5
Fat (g) 6.5
Fibre (g) 5.9
Sodium (g) 0.166
Fruit & Veg 3.5
Protein (g) 6.6