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Spicy Root and Lentil Casserole

Preparation: 10 mins

Cooking: 35 mins

Serves 4, costs under £3.00

Ingredients

  • 2 Tablespoons Vegetable Oil (20g)
  • 1 Onion (150g)
  • 2 Garlic Cloves (6g)
  • 3 Potatoes (600g)
  • 4 Carrots (320g)
  • 2 Parsnips (180g)
  • 1 Tin Chopped Tomatoes (400g)
  • 2 Tablespoons Curry Powder (18g)
  • ½ Pints Water (300ml)
  • 1 Reduced Salt Vegetable Stock Cube (9g)
  • 1 Cup Red Lentils (150g)
  • 2 Tablespoons Fresh Coriander (2g) (can also use dry)
  • 4 Heaped tablespoons Low Fat Plain Yoghurt (160g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

1. Peel and dice the onion and garlic. Peel and thickly slice the carrots and parsnips. Wash and cut the potatoes into 2 cm pieces.

2. Heat the oil in a large saucepan and then cook the onion and garlic over a medium heat for 3-4 minutes until softened. Stir occasionally.

3. Add the potatoes, carrots and parsnips to the pan and cook for a further 5 minutes, stirring untilt the vegetables begin to brown.

4. Make up the stock with boiling water and add this to the pan with the chopped tomatoes and curry powder. Bring the pan to the boil and then reduce the heat.

5. Rinse the lentils with cold water using a seive and then add to the pan, simmer with lid on for 15-20 minutes until the lentils and vegetables have softened and the sauce thickened.

6. Finely chop the coriander if using fresh and add half of it to the pan then heat through.

7. Serve with yoghurt on top and the remaining coriander.

Nutritional Information