Prep & Cooking Time: 30-40 mins
Type: Main meal
Tools: Chopping board, sharp knife, veggie peeler, non-stick pot w/lid, wooden spoon, small dish, fork
Notes: This recipe contains*: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre,calcium, iron, magnesium, potassium, zinc and per serving is low in salt, sugars and sat fats! (*These nutritional contents can vary due to the ingredients and quantities used).
This is such a quick and easy dinner! Just a few staples from your pantry, fridge and/or freezer to produce a tasty and impromptu Masala curry! We had some previously cooked raw pulses and legumes, but don’t feel that you have to stick to our ingredients list; utilising any spare vegetables and/or legumes or pulses (tinned, frozen or fresh) and some spices that you have lying around in your kitchen is all part of what this recipe is all about!
With minimal prep, delicious flavours and a great way to help meet your 5-A-Day, this curry will start making you feel good from the inside out!
#seasonalvegetables #nofoodwastage #plantbasedlove
Happy cooking everyone! 🙂
~Make sure to wash your veggies first!~
1 Garlic Clove, peeled and crushed
40g Root Ginger, peeled and grated
1 Green Bell Pepper, core removed, deseed & finely chopped
250g Cooked Brown Lentils
120g Cooked Chickpeas
2tsp Rapeseed Oil (or low-fat frying oil)
20g Masala Curry Paste
5g Cumin seeds
Ground Black Pepper
1 Tin Chopped Tomatoes
20g Tomato Puree
15g Corn Flour
30g Baby spinach, large stems removed
10g Fresh coriander, remove leaves from stems & finely chop
100g Green Beans, steamed
2 Salad Tomato, stem removed & diced
1 Red Bell Pepper, core removed, deseed & sliced
2 Radish, stem removed & sliced
60g Roasted Butternut Squash, sliced
4 tbsp Soya Yoghurt
4g Brown Mustard Seeds
1. Heat a non-stick pot over a medium heat. Spray it with low-fat cooking oil (or add 1-2 tsp of rapeseed oil). Add the garlic, ginger and green bell pepper. Gently fry for 1-3 mins or until softened.
2. Add the lentils and chickpeas. Stir to combine.
3. Add 20g curry paste, 5g cumin seeds and a few grinds of black pepper. Stir to coat. Gently fry for a further 30 seconds or until fragrant.
4. Add the tinned tomatoes and 20g tomato purée. Stir to thoroughly combine. Cover with a lid. Bring to boil. Reduce to a simmer. Cook for about 10-12 mins or until the tomatoes have become tender.
5. In the meantime, steam the green beans and/or prepare any other veggies that you wish to company this dish!
6. Add 15g corn flour into a small dish with equals parts water. Stir into a paste. Once the curry has finished cooking, stir and pour this mixture into the curry. Keep stirring, the sauce will thicken slightly. Tip: If you prefer a thinner sauce, skip this step.
7. Add the spinach and coriander into the curry. Stir through. Cover with a lid. Remove from the heat. Allow the spinach to wilt slightly before serving.
8. Serve in a large bowl! Place any additional veggies around the edges of the bowl. Ladle the curry into the centre. Add a couple spoonfuls of soya yoghurt. Garnish with the mustard seeds and additional coriander if desired!
Tip: Refrigerate any leftovers in a resealable and air tight container; reheat and consume within 3-4 days. Alternatively, if you are making a bigger batch, store and freeze this curry instead; reheat and consume within 1-2 months.
Love curries as much as we do??! Check out some of our other recipes for some further inspiration!