Vegetable and lentil tikka masala – 165 calories

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.

IMG_0275 (1).jpg

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

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