Chickpea and lentil curry

A healthy twist on your standard curry!


Feel like a takeaway without the guilt? Try this quick, tasty and super healthy curry!


Ingredients - Serves 4 Adults

  • 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, d-eseeded and diced
  • 100g / 3½oz. red lentils
  • 240g / 8½oz. of  basmati rice
  • 300g / 10½oz. of spinach

Method

  1. Heat the oil in a non-stick saucepan and when hot, add the onion. Fry until softened.
  2. Next add the garlic, tomatoes, curry powder and ginger and cook for another 2-3 minutes
  3. Add the chickpeas, tomato, red pepper and lentils and cook for a further 15 minutes over a medium heat, stirring occasionally
  4. In the meantime, cook rice according to packet instructions, omitting any salt
  5. 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
  6. Drain the rice and serve alongside the curry

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Chickpea and lentil curry

Serves

4 Adults

4 Adults

Preparation Time

5 Minutes

5 Minutes

Cooking Time

25 Minutes

25 Minutes

Utensils Needed

Can Opener, Chopping Board, Chopping Knife, Cutlery, Frying Pan, Kitchen Scales

Can OpenerChopping BoardChopping KnifeCutleryFrying PanKitchen Scales
Energy
2098kj
498kcal
%
Fat
8.4g
12%
Saturates
0.9g
4%
Sugars
12.2g
14%
Salt
1.2g
20%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (713g)
Energy294Kj 2098Kj
70Kcal 498Kcal
Fat1.2g 8.4g
(of which saturates)0.1g 0.9g
Carbohydrate11.1g 78.9g
(of which sugars)1.7g 12.2g
Fibre1.8g 13.2g
Protein2.8g 20.1g
Salt0.2g 1.2g

Recipe rating

Current rating: 4 (2 ratings)