Lentil, chickpea and spinach curry
- 25min
- 4
- 336 kcal
- Easy
- Vegan
- Paleo , Ketogenic
Per 299 g contains
of an adult's recommended intake.
Typical energy values per 100g: 472kj/112kcal
A hearty dish that's packed full of fibre
Nothing satisfies the soul like a good curry, but this one will also satisfy your heart. A tasty vegetarian meal that'll really impress a crowd.
Ingredients
- Rapeseed oil2 sprays
- Red onion, chopped finely1 large
- Garlic, crushed2 cloves
- Medium curry powder2tbsp
- Medium curry paste2tbsp
- Chopped tomatoes (tinned)400g 14oz
- Chickpeas, rinsed and drained200g 7oz
- Red lentils, tinned240g 8.5oz
- Spinach100g 3.5oz
- Mini chapattis, to serve4
Cooking Method
- Heat two sprays of the oil in a large pan over a medium heat. Add the onion and cook for 2-3 minutes to soften. Add the crushed garlic and cook for a further 1 minute.
- Stir in the curry powder and paste and cook for a further minute.
- Add the tomatoes, chickpeas and lentils and stir well. Simmer on a low heat for 6- 8 minutes until the sauce begins to thicken. Add in the spinach and leave to simmer for a further minute. Remove from the heat.
- Heat the chapattis according to the pack instructions and serve with the curry.
- Enjoy!
Nutritional Information
| Typical Values | per 100g | per 299g serving |
|---|---|---|
| Energy | 112 kcal 472 kj | 336 kcal 1412 kj |
| Fat of which saturates | 2.5 g 0.3 g | 7.6 g 1 g |
| Carbohydrate of which sugars | 15 g 3.4 g | 45 g 10 g |
| Fibre | 3.8 g | 11.4 g |
| Protein | 5.4 g | 16 g |
| Salt | 0.4 g | 1.2 g |
Chickpea, lentils and spinach
This fibre-packed dish can help towards achieving the daily fibre recommendations of 30 g per day (the population on average is only managing 18 g per day at present). Consuming higher amounts of fibre has been widely shown to reduce the risk of heart problems, such as cardiovascular disease (CVD) and coronary heart disease, as well as helping to lower a high blood pressure. The soluble fibre found in this meal can also help to lower total blood cholesterol levels and levels of LDL 'bad' cholesterol.
Herbs, spices and flavourings
Replacing a ready-made curry sauce jar with a combination of herbs, spices and a small amount of curry paste can really help to reduce total calorie, fat, saturated fat and salt intake whilst achieving the same great taste.
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