Thursday, 21 October 2010

Healthy Vegetable Dhansak Curry

I found this recipe in a magazine about a month ago but only got round to cooking it last night! I love healthy, low-fat dinners like these. If anyone's tried an Innocent Veg Pot then it's along those kind of lines. It counts as all 5 of your 5-a-day as not only do the vegetables count, but also the red lentils! It's really easy to make and is so healthy and delicious :) Also I was going to add some prawns to this but forgot to get them out the freezer, but to be honest you don't really need any fish or meat and the lentils have lots of protein anyway!

Makes 2 generous portions (You don't any need rice because of the filling lentils)
100g red lentils
Vegetable oil
1 onion, peeled and chopped
2 cloves of garlic, crushed
2 green chillies finally chopped (I used 1 red chilli from my garden and kept the seeds in for extra zing!)
1 tsp peeled and grated root ginger (I forgot to buy this so used a spoonful of ground ginger)
1 large carrot, peeled and diced
1 medium sweet potato peeled and diced into 2cm cubes (I used squash but either works)
1 red pepper, seeded and diced
Large handful sultanas (Optional, I hate raisins in savoury so left them out)
1/4tsp turmeric
1/2 tsp ground cumin
1/2 tsp ground coriander
500ml hot vegetable stock
1tbsp tomato purée
2 large tomatoes, cut into 8
100g green beans, halved
1tsp garam masala
Small bunch coriander, torn up

Method -
Soak the lentils in cold water for about 3mins then drain.
Heat the oil in a large pan. Fry the onion, garlic, chillies, ginger until the onion softens
Add the carrots, sweet potato/squash and pepper and fry for 5mins
Add the sultanas (if using), turmeric, cumin and coriander and cook for 1min
Stir in the lentils, stock, puree and tomatoes.

Cover with a lid and simmer for 15-20mins, stirring twice.
Add the beans and garam masala and then simmer uncovered for 10mins
Serve with the coriander.

No comments:

Post a Comment