Healthy Hints

Why only have one of your five (fruit and vegetables) a day when you can have two? This clever recipe combines lentils and fresh vegetables so you get at least two portions per serving. Note that lentils only count once towards your five a day.

Ingredients

Ingredients

  • 140 g dried split chickpea (channa dhal)

  • 4 tbsp corn oil

  • 1 large onion, sliced or chopped

  • 500 g dudhi (calabash), peeled and cut into cubes

  • 1 tsp crushed garlic

  • 1 tsp coriander powder

  • 1 ½ tsp cumin powder

  • ¼ tsp turmeric powder

  • 1 tsp salt

  • 2 tbsp tomato puree

  • green chilli, crushed to taste

  • 1 tbsp fresh coriander leaf, chopped

What does this chart mean?

  • Calories290kcal
  • Protein8.0g
  • Fat16.4g
  • Saturated fat0.5g
  • Carbohydrate31.0g
  • Sugars (Total)7.3g
  • Fibre22.7g
  • Salt1.5g

Directions

1. Wash and soak the chickpeas in warm water for 20 minutes. 
2. Heat the oil in a non-stick pan and fry the onions until golden.
3. Add chickpeas, dudhi, garlic, coriander powder, cumin powder, turmeric powder and salt. 
4. Lightly stir all the ingredients in the pan. Cover and cook over a low heat for about 35 minutes until the dudhi and chickpeas are tender.
5. Add tomato puree and green chilies and cook further for 2 minutes. Serve hot garnished with freshly chopped coriander leaves.

0
1 made it