Lentil, chickpea and spinach curry

  • 25min
  • 4
  • 336 kcal
  • Easy
  • Vegan
  • Low Fat, Ketogenic, Paleo

Per 299 g contains

336 kcal 1412 kj
16%
7.6 g
10%
1 g
5%
10 g
11%
1.2 g
20%

of an adult's recommended intake.
Typical energy values per 100g: 472kj/112kcal

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Authored by
Reviewed by Rose Constantine Smith

A hearty dish that's packed full of fibre

Nothing satisfies the soul like a good curry, but this one will also satisfy your heart. A tasty vegetarian meal that'll really impress a crowd.

Ingredients

  • Rapeseed oil
    2 sprays
  • Red onion, chopped finely
    1 large
  • Garlic, crushed
    2 cloves
  • Medium curry powder
    2tbsp
  • Medium curry paste
    2tbsp
  • Chopped tomatoes (tinned)
    400g 14oz
  • Chickpeas, rinsed and drained
    200g 7oz
  • Red lentils, tinned
    240g 8.5oz
  • Spinach
    100g 3.5oz
  • Mini chapattis, to serve
    4
Show all

Cooking Method

  1. Heat two sprays of the oil in a large pan over a medium heat. Add the onion and cook for 2-3 minutes to soften. Add the crushed garlic and cook for a further 1 minute.
  2. Stir in the curry powder and paste and cook for a further minute.
  3. Add the tomatoes, chickpeas and lentils and stir well. Simmer on a low heat for 6- 8 minutes until the sauce begins to thicken. Add in the spinach and leave to simmer for a further minute. Remove from the heat.
  4. Heat the chapattis according to the pack instructions and serve with the curry.
  5. Enjoy!

Nutritional Information

Typical Valuesper 100gper 299g serving
Energy
112 kcal
472 kj
336 kcal
1412 kj
Fat
of which saturates
2.5 g
0.3 g
7.6 g
1 g
Carbohydrate
of which sugars
15 g
3.4 g
45 g
10 g
Fibre3.8 g
11.4 g
Protein5.4 g
16 g
Salt0.4 g
1.2 g

Chickpea, lentils and spinach 

This fibre-packed dish can help towards achieving the daily fibre recommendations of 30 g per day (the population on average is only managing 18 g per day at present). Consuming higher amounts of fibre has been widely shown to reduce the risk of heart problems, such as cardiovascular disease (CVD) and coronary heart disease, as well as helping to lower a high blood pressure. The soluble fibre found in this meal can also help to lower total blood cholesterol levels and levels of LDL 'bad' cholesterol. 

Herbs, spices and flavourings 

Replacing a ready-made curry sauce jar with a combination of herbs, spices and a small amount of curry paste can really help to reduce total calorie, fat, saturated fat and salt intake whilst achieving the same great taste. 

How your diet affects your heart

From more than 6 months I am living with heart pain ,earlier I thought that it was from gastrointestinal disorder but now it becoming worse and sometimes it feels like passing out, what to do??

himadri_02628
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