Recipe: Carb-packed Veg Curry

Warm the cockles after a chilly autumn run with chef Mark Bittman's hearty, healthy one-pot dish.



Ingredients (Serves 6) - Cooking time: 40 minutes

•3 tbsp vegetable oil
•50g butter
•1 chopped onion
•2 tbsp chopped ginger
•1 tbsp chopped garlic
•300g chopped cauliflower
•½ large aubergine, cubed
•1 large courgette, cubed
•2 tbsp garam masala
•Black pepper, to taste
•Dried chilli flakes (optional)
•200g dried brown or red lentils, washed
•900ml vegetable stock

1. Heat the butter and a tablespoon of the oil in a large pan over a medium heat. Add the onion, ginger and garlic, and fry for five minutes. Remove and set aside.

2. Raise the heat to medium-high. Add another tablespoon of oil and the cauliflower – stir-fry for five minutes, or until browned, then set aside.

3. Add the final tablespoon of oil, the aubergine and courgette – stir-fry for five minutes. Add garam masala, pepper and chilli. Fry for one minute.

4. Return everything to the pan. Add the lentils and enough vegetable stock to cover everything. Bring to the boil, then cover and simmer, stirring occasionally, until the lentils are tender and the liquid is absorbed – 25-35 minutes. Then tuck in!

Nutrition (per serving)

Calories: 279
Carbs: 40g
Fibre: 18g
Protein: 15g
Fat: 7g

The Benefits

Lentils are a great source of low-fat protein to boost muscle recovery
Garlic
can reduce cholesterol and protect against colds
Ginger
is an anti-inflammatory that may help ease sore muscles


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Discuss this article

We made this the other night, and it is absolutely lovely. Very filling and tasty x


Posted: 15/11/2012 at 15:45

We also cooked it the other night and it was delicious and really easy to do!


Posted: 19/11/2012 at 21:52

Can you freeze it if you don't eat it all?
Posted: 29/12/2012 at 15:41


JJ2

Have I missed something? Where are the carbs?

 


Posted: 29/12/2012 at 17:02

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