It’s Saturday lunchtime and we need to make something quick and simple or there’ll be a rebellion.
But it needs to be nutritious. Oh, and we’d like it to be low calorie if possible.
And low in fat too. And high in protein, that’d be good. With plenty of flavour.
Hello lentils, green vegetables and a hint of spice. Lunch is served.
Ingredients (serves 2-3)
- 1 400g tin of pre-cooked green lentils
- 1 -2 teaspoons of garam masala, to your taste. Alternatively you could use curry powder or cumin.
- 1 leek, thinly sliced
- 1 courgette, thinly sliced
- 1 cup of frozen edamame soya beans
- 2cm of ginger, peeled and thinly sliced
- Pitta breads, flat breads or similar to serve.
- Making this dish requires two pans: one for the lentils, the other for the leek and courgette.
- Put a tablespoon of olive oil into a medium-sized saucepan, turn it up to a medium heat and add the garam masala and the ginger. Cook for a few minutes so the oil and spices mix together, then add the tin of lentils and the water from the tin. Stir everything together well, turn down the heat a little and cook for 5 minutes so the lentils can take up the spice.
- Add the frozen edamame beans, simmer for another 5-10 minutes, stirring occasionally. If the lentils are beginning to stick, add a little liquid to the pan. Water or stock are fine, just a couple of spoons is enough.
- Once you’ve added the edamame beans to the lentils, heat up your second pan. Add a tablespoon of olive oil and sauté the sliced leek and courgette. You can cook them gently over a medium heat so they soften, or you can cook them hard and fast over a high heat, like you would do for a stir fry. It’s your choice. Either way, hit them with a little salt and pepper and cook to your preference.
- When the veg are cooked the way you like them, you’re ready to eat. Pile the lentils on a pitta bread, a flatbread, a tortilla wrap or something similar, then top them with the leek/courgette mix. Give them a final drizzle of olive oil and a squeeze of lemon juice, and tuck in.
- This recipe is adapted from this one on Ocado’s website.Thanks for the inspiration.
- And I’m sure you could make it with dried lentils instead, soaking them overnight, draining off the water, rinsing them, washing them again and cooking them for bloody hours on end but seriously, who’s got time for all that? Just buy a tin of lentils and get on with it. Ahem. </rant>
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