Curried Red Lentils

Everyone loves a curried lentil, so we've developed this flavour packed, store cupboard curry thats perfect for budget cooking!

Prep time
5 minutes
Cook time
20 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Probiotics
Prebiotics
ALTERNATIVELY
Vegan
Contains
Dairy, Grains, Gluten
Ingredients
Serves 4
olive oil
white onion
diced
ginger
finely grated or use 1 tsp ground ginger
black pepper
ground
peas (frozen)
yoghurt (dairy)
or plantbased alternative
water
boiling
spinach (frozen)
thawed
red lentils (dried)
soaked for 10 minutes and drained
tomato puree
fennel seeds
curry powder
wholegrain flatbread
Why is this healthy?
Plant
points
High
protein
High
fibre
Probiotics
Prebiotics

NUTRITION PER SERVING (Read more)

358kcal
Calories
21g
Protein
11g
Total Fat
49g
Carbs
17g
Fibre
8g
Sugars
219mg
Calcium
17%
 
8mg
Iron
43%
 
141mg
Magnesium
34%
 
338mg
Phosporus
27%
 
1217mg
Potassium
26%
 
100mg
Sodium
4%
 
3mg
Zinc
27%
 
1mg
Copper
79%
 
1mg
Vitamin B1
59%
 
0mg
Vitamin B2
31%
 
4mg
Vitamin B3
24%
 
1mg
Vitamin B6
30%
 
270mcg
Vitamin B9
67%
 
392mcg
Vitamin A
44%
 
0mcg
Vitamin B12
6%
 
40mg
Vitamin C
44%
 
0mcg
Vitamin D
1%
 
4mg
Vitamin E
26%
 
385mcg
Vitamin K
321%
 
Calories: 358kcal; Protein: 21g; Total Fat: 11g; Carbs: 49g; Fibre: 17g; Sugars: 8g; Calcium: 219mg (17%); Iron: 8mg (43%); Magnesium: 141mg (34%); Phosporus: 338mg (27%); Potassium: 1217mg (26%); Sodium: 100mg (4%); Zinc: 3mg (27%); Copper: 1mg (79%); Vitamin B1: 1mg (59%); Vitamin B2: 0mg (31%); Vitamin B3: 4mg (24%); Vitamin B6: 1mg (30%); Vitamin B9: 270mcg (67%); Vitamin A: 392mcg (44%); Vitamin B12: 0mcg (6%); Vitamin C: 40mg (44%); Vitamin D: 0mcg (1%); Vitamin E: 4mg (26%); Vitamin K: 385mcg (321%)
Show more

Notes

Alternatives:
onion - leek, spring onion, red onion
red lentils puy lentils, yellow split peas
frozen spinach - fresh spinach, cavolo nero, cabbage

Why is this healthy?
Plant
points
High
protein
High
fibre
Probiotics
Prebiotics
ALTERNATIVELY
Vegan
Contains
Dairy, Grains, Gluten
Ingredients
Serves 4
olive oil
white onion
diced
ginger
finely grated or use 1 tsp ground ginger
black pepper
ground
peas (frozen)
yoghurt (dairy)
or plantbased alternative
water
boiling
spinach (frozen)
thawed
red lentils (dried)
soaked for 10 minutes and drained
tomato puree
fennel seeds
curry powder
wholegrain flatbread

Ingredients

Serves 4
olive oil
white onion
diced
ginger
finely grated or use 1 tsp ground ginger
black pepper
ground
peas (frozen)
yoghurt (dairy)
or plantbased alternative
water
boiling
spinach (frozen)
thawed
red lentils (dried)
soaked for 10 minutes and drained
tomato puree
fennel seeds
curry powder
wholegrain flatbread

Method

Your notes

1

Gather your ingredients.

2

To a large saucepan on medium heat, add the olive oil. Gently cook the onions for 5 minutes then add the ginger, black pepper, curry powder, fennel and cook for 1 minute before adding the lentils.

3

Stir the lentils through the spices, add the tomato puree, spinach and boiling water. Bring to a simmer and cover with a lid for 10 to 12 minutes, until the lentils have cooked.

4

Uncover and add the peas. Cook for another 2 minutes.

5

Take off the heat and serve with the yoghurt and flatbreads.

Notes

Alternatives:
onion - leek, spring onion, red onion
red lentils puy lentils, yellow split peas
frozen spinach - fresh spinach, cavolo nero, cabbage

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