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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


Per 100g
Per 503g serving (% ref. intake)

Energy Kcals
84.00
445.00 (22.00%)
Energy Kj
353.00
1776.00 (22.00%)
Protein
3.80g
19.10g
Total Fat
1.70g
8.60g (12.00%)
Saturated Fat
0.30g
1.50g (8.00%)
Carbohydrates
14.20g
71.40g
Total Sugars
3.60g
18.10g (20.00%)
NSP Fibre
2.00g
10.10g
Sodium
100.00g
503.00g
Salt
0.20g
1.00g (16.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.