Recipe: Carb-packed Veg Curry

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