Lentil, Legume, Bean and Vegetable Curry
Ingredients
- 1 tbsp olive oil
- 1 tbsp brown mustard seeds
- 1 tsp nigella seeds
- 1 large onion, diced
- 3 cloves garlic, crushed
- 1 red chilli, de-seeded and finely chopped -1 tbsp grated ginger
- 1 tbsp grated fresh cumin
-1 tsp ground coriander -1 ½ tsp garam masala -½ tsp ground turmeric -Chilli flakes to taste - 2 x 400g canned chopped tomatoes - 400ml can light coconut milk
- 150g dry red lentils, rinsed and drained
- 1 can black beans, rinsed and drained
- 1 can kidney beans, rinsed and drained -1 can butter beans, rinsed and drained
- 500ml low sodium vegetable stock
- 200g pumpkin, chopped into 2cm pieces
- 2 carrots, chopped into half moons -2 medium zucchini, chopped into half moons
- 1 broccoli floret, chopped
- 2 big handfuls chopped cauliflower
- 1 cup frozen peas
- 1 cup fresh of frozen green beans
- salt and pepper
Method
1.Heat the olive oil in a large pan over a low heat and add the mustard and nigella seeds. Cook for a couple of minutes until the seeds start to pop.
2. Add the onion and cook gently, stirring regularly, for about five minutes until softened.
3. Add the garlic, chilli, ginger, cumin, coriander, garam masala, turmeric and chilli flakes and cook for another minute or two then stir in the tomatoes, coconut milk, lentils, beans and stock.
4. Bring up to a gentle simmer and leave to cook, occasionally stirring, for about 15 minutes
5. Add the vegetables and cook for another 15-20 minutes until the carrot and pumpkin soften and the lentils and beans are soft and starting to fall apart.
6. Season generously with salt and pepper
7. Serve with a dollop of natural yoghurt and a squeeze of lemon.