Spinach, sweet potato & lentil dhal

PREP: 10 MINSCOOK: 35 MINSEASY

• Vegetarian

• Healthy

• Freezable

Nutrition: per serving

• kcal397
 
• fat5g
 
• saturates1g
 
• carbs65g
 
• sugars19g
 
• fibre11g
 
• protein18g
 
• salt0.6g

A comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can't go wrong with this iron-rich, low-fat, low-calorie supper

Ingredients

• 1 tbsp sesame oil
• 1 red onion, finely chopped
• 1 garlic clove, crushed
• thumb-sized piece ginger
  
  , peeled and finely chopped
• 1 red chilli
  
  , finely chopped
• 1 ½ tsp ground turmeric
• 1 ½ tsp ground cumin
• 2 sweet potatoes
  
   (about 400g/14oz), cut into even chunks
• 250g red split lentils
• 600ml vegetable stock
• 80g bag of spinach
  
• 4 spring onions
  
  , sliced on the diagonal, to serve
• ½ small pack of Thai basil
  
  , leaves torn, to serve

Method

1. Heat the oil in a wide-based pan with a tight-fitting lid. Add the onion and cook over a low heat for 10 mins, stirring occasionally, until softened. Add the garlic, ginger and chilli, cook for 1 min, then add the spices and cook for 1 min more.
2. Turn up the heat to medium, add the sweet potato and stir everything together so the potato is coated in the spice mixture. Tip in the lentils, stock and some seasoning. Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape
3. Taste and adjust the seasoning, then gently stir in the spinach. Once wilted, top with the spring onions and basil to serve. Or allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox (see tip below).

Red lentil & squash dhal

PREP: 15 MINSCOOK: 40 MINSEASYHEALTHY

A hearty budget meal of spiced red lentils with butternut and tomatoes. Add coriander, cumin, turmeric and a dollop of mango chutney

Nutrition: per serving

• kcal495
 
• fat12g
 
• saturates2g
 
• carbs58g
 
• sugars14g
 
• fibre9g
 
• protein42g
 
• salt0.6g

Ingredients

• 1 tbsp sunflower oil
  
• 1 onion
  
  , finely chopped
• 1 garlic clove, finely chopped
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp cayenne pepper
• 400g butternut squash, peeled and cut into 2cm (prepared weight)
• 400g can chopped tomato
• 1.2l chicken stock
• 1 heaped tbsp mango chutney
• 300g red lentil
• small pack coriander, roughly chopped
• naan bread, to serve

Method

1. Put the oil and the onion in a saucepan, and cook for 5 mins. Stir in the garlic and cook for a further 1 min, then stir in the spices and butternut squash. Combine everything together.
2. Tip in the chopped tomatoes, stock and chutney, and season well. Bring to the boil, then gently simmer for about 10 mins. Add the lentils and simmer for another 20 mins until the lentils and squash are tender. Stir in the coriander and serve with warmed naan bread.

Sweet & sour lentil dhal with grilled aubergine

PREP: 10 MINSCOOK: 25 MINS


Spice up supper with this superhealthy recipe that's high in fibre, packed with iron and counts as 4 of your 5-a-day - it's cheap too!

Ingredients

• 100g red lentils, rinsed
• 1 tsp turmeric
• 1 tbsp tamarind
  
   paste (we used Bart)
• 2 tbsp vegetable oil
• 1 medium onion
  
  , thinly sliced
• 1 garlic clove, finely chopped
• 3cm/1¼ inch piece ginger
  
  , grated
• 1 tsp curry powder
• 1 medium aubergine
  
  , cut into 2 cm slices
• cooked basmati rice, lime or mango chutney and a few coriander leaves, to serve, if you like

Method

1. Cover the lentils, turmeric and tamarind paste with 500ml water. Add some salt and boil for 15 mins or until very soft. Skim off any foam that forms on the top. Meanwhile, heat 1 tbsp of the oil and cook the onion, garlic and ginger until golden, about 5 mins.
2. Add the curry powder and cook for a further 2 mins. Pour in the lentil mixture and cook for another 10 mins.
3. Meanwhile, heat a griddle pan until very hot. Rub the remaining oil over the aubergine slices and season. Cook for 2-3 mins each side until cooked through and charred. Eat with basmati rice, lime or mango chutney and a sprinkling of coriander, if you like.