Spiced lentil and veg pan with rice

Spiced lentil and veg pan with rice: an easy recipe with basmati rice, red lentils, courgette, pepper, tomatoes and curry for quick everyday cooking.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 480 kcal per serving
• Protein: 22 g
• Fat: 8 g
• Carbs: 75 g

Ingredients

• 120 g basmati rice
• 150 g red lentils
• 1 courgette
• 1 onion
• 400 g tinned chopped tomatoes
• 1 tbsp coconut oil
• 1 pepper
• 2 tsp curry powder
• 1 pinch of chilli flakes

Method

You’ll need: frying pan · chopping board · knife · sieve · wooden spoon

1. Cook the basmati rice according to the packet instructions and keep it warm until serving.
2. Trim the courgette, pepper and onion and cut them into small dice. Rinse the lentils thoroughly in a sieve.
3. Heat the coconut oil in a large frying pan and fry the vegetables until they take on a little colour. Add the curry powder and toast briefly.
4. Stir in the lentils and chopped tomatoes. Simmer everything over a medium heat until the lentils are soft and the sauce is thick; add a little water if needed.
5. Season to taste with salt and chilli flakes and let the pan stand briefly so the flavours come together.
6. Serve the spiced lentil and veg pan with the rice.

Good to know

A dish like this pulls the day back together. Warming, simple and just right when you want something filling that doesn't feel heavy.

Swaps

Basmati rice → brown rice (more fibre) | Red lentils → Puy-style lentils (a little more bite and fibre) | Coconut oil → olive oil (more monounsaturated fats) | Courgette → spinach (also adds folate and vitamin K)

Allergens

Naturally gluten-free, as long as the rice, curry powder and tinned tomatoes aren't contaminated with gluten-containing ingredients; with chilli and onion, often better seasoned mildly for young children; unproblematic during pregnancy if properly cooked through.

Dairy-free recipes