Prep Time:5 mins
What is the food environment?
Chickpea and lentil curry
Cooking Time:25 mins
Serves:4 Adults
Feel like a takeaway without the guilt? Try this quick, tasty and super healthy curry!
Ingredients
- 1 tablespoon of vegetable oil
- 1 medium onion, peeled and diced
- 2 cloves of garlic, peeled and crushed or finely chopped
- 1 tin of chopped tomatoes (400g / 14oz.)
- 2 teaspoons of curry powder
- 2 teaspoon of ground ginger
- 1 tin of drained chickpeas (400g / 14oz.)
- 1 medium tomato, roughly chopped
- 1 medium red pepper, de-seeded and diced
- 100g / 3½oz. red lentils
- 240g / 8½oz. of basmati rice
- 300g / 10½oz. of spinach
- 1 low salt vegetable stock cube dissovled in 500ml of boiling water
Method
- Heat the oil in a non-stick saucepan and when hot, add the onion. Fry until softened.
- Next add the garlic, tomatoes, curry powder and ginger and cook for another 2-3 minutes
- Add the chickpeas, tomato, red pepper, stock and lentils and cook for a further 15 minutes over a medium heat, stirring occasionally
- In the meantime, cook rice according to packet instructions, omitting any salt
- After your curry has simmered for 20 minutes, add the spinach leaves and let them wilt into the curry for the remaining 5 minutes of cooking time
- Drain the rice and serve alongside the curry
What you will need
- Can opener
- Chopping board
- Chopping knife
- Cutlery
- Frying pan
- Kitchen scales
"Chickpeas are an excellent source of protein"
