By Kwayera & Ellouise Simpson
Lentil & bean curry
5 steps
Prep:12hCook:55min
Friday night fakeaway idea
Updated at: Thu, 17 Aug 2023 03:55:58 GMT
Nutrition balance score
Great
Glycemic Index
37
Low
Glycemic Load
10
Moderate
Nutrition per serving
Calories165.4 kcal (8%)
Total Fat2.3 g (3%)
Carbs27.9 g (11%)
Sugars3.3 g (4%)
Protein9.7 g (19%)
Sodium431.5 mg (22%)
Fiber5.8 g (21%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
150gbrown lentils
rinsed & drained
50gmung beans
rinsed & soaked overnight
600mlvegetable stock
made with 1 stock cube
50gblack eyed peas
tinned, rinsed & drained
50gwhite potato
peeled & sliced thinly
1white onion
medium, peeled, chopped & diced
1garlic clove
peeled & crushed
1 ”ginger
peeled & grated
200gtomatoes
3 sprigsthyme
washed
2bay leaves
washed
1 tablespooncurry powder
10mloil
2gsalt
Instructions
Step 1
Soak mung beans in water for 12 hours by covering with cold water, then rinse thoroughly and drain. Add to a pot, cover with fresh water and boil for 15 minutes and then reduce the heat to simmer for a further 30 minutes or until tender. Set aside.
Step 2
Prepare lentils by discarding any hardened kernels. Next wash in cold water until the water is clear. Cover lentils with cold water and soak for a minimum of 30 minutes then strain & rinse. Place lentils in a pot, cover with freshwater and bring to the boil for 5 mins, then simmer for 10 minutes. Strain & set aside.
Step 3
In a medium to large pan sweat off the white onions and garlic until tender and then add curry powder, bay leaves, thyme and continue to cook for 2-3 minutes.
Step 4
Then add the chopped tomatoes, vegetable stock, salt, black eyed beans, cooked lentils and cooked mung beans and simmer on a low heat for 25 minutes.
Step 5
Serve with root vegetables such as roasted carrots, parsnips and sweet potatoes.
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