Serves 2-3

Ingredients
250 g Green Lentils 2-3 green chillies crushed
1 medium onion 1 tsp coriander powder
2 tlb oil ½ tsp garam masala
½ tsb whole cumin seeds ½ Red Chilli Powder
½ Mustard Seeds (Optional) 1 tsp salt (vary as desired)
2 Cloves crushed garlic 2 Fresh tomatoes
1 tsp grated/crushed ginger 2 Plum Tomatoes (Tinned is fine)
½ tsp turmeric 2 tlb fresh chopped coriander (Optional)

Method

  1. Rapidly boil lentils in 1 pint of water for 10 mins, simmer for further 10 mins on medium heat or until lentils are tender.
  2. Heat oil in pan, add mustard seeds until they start to pop, add cumin, onion and salt Sauté and cover on low heat until onions are tender, Sauté further on high heat until onions are brown.
  3. Add all tomatoes, stir and simmer for 10 mins stirring occasionally.
  4. Add all ingredients EXCEPT fresh coriander and lentils stir and simmer for 5 mins.
  5. Add lentils to the spicy mixture and stir well,
  6. Add water until you have the consistency you require and simmer for further 10 mins on low heat.
  7. Garnish with fresh coriander.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 406 Carotene( µg ) 1188.65
Protein (g) 22.36 Vitamin C (mg) 14.6
Carbohydrate (g) 54.66 Mg (mg) 94.08
Fat (g) 10.84 Na (mg) 48.25
Fibre (g) 1.70 K (mg) 659.8
Minerals (g) 2.46 Mn (mg) 1.30
Calcium (mg) 405.97 Zn (mg) 1.20
Phosphorus (mg) 284.93 Cr (mg) 0.036
Iron (mg) 7.26