Lentil, Wheat Berry and Vegetable Curry

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Lentil, Wheat Berry and Vegetable Curry

Slimming Eats Recipe

Serves 6

Green – 1 syn per serving

Extra Easy – 1 syn per serving

Ingredients

  • 1 onion, finely chopped
  • 2 cloves of garlic, crushed
  • 1 teaspoon of fresh grated ginger
  • 1 red pepper, chopped
  • 1 courgette chopped
  • 1 sweet potato, chopped
  • 2 tablespoons of tomato paste
  • 1 tablespoon of chilli powder
  • 2 teaspoons of cumin
  • 2 teaspoons of coriander
  • 1 teaspoon of turmeric
  • 1/2 teaspoon of ground fennel seeds
  • 1/4 teaspoon of nutmeg
  • 4 green cardamom pods
  • 1 cup (240ml) of red lentils
  • 1 cup (240ml) of wheat berries
  • 7 cups (1.68 litres) of vegetable stock
  • salt and black pepper
  • 1 tablespoon of olive oil (6 syns)” if you prefer you can use Frylight or Pam, but I think frying the vegetables in the olive oil gives a better flavour.

Method

Heat the olive oil in a large saucepan over a medium high heat. Add the onion, garlic, ginger, carrot, pepper and courgette and fry for approx 5 mins until softened.

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Add the chilli, cumin, coriander, turmeric, fennel, nutmeg and tomato paste and mix well to evenly coat all the vegetables.

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Stir in the lentils, wheat berries and sweet potato.

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Pour in the stock

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Bring to a boil, then reduce heat, cover and simmer for approx 40 mins, until lentils and wheat berries have softened and most of the stock is absorbed. Season with some salt and black pepper as needed.

Serve with your choice of sides.

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The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx nutritional information:

 


Approx NUTRITIONAL INFORMATION

per serving

Calories

240

Fat

4g

Saturated Fat

g

Total Carbohydrate

41.5

Dietary Fibre

5.7g

Sugars

5.5g

Protein

              13.2g


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  • Ca4ole

    Hi there.
    This week’s Food on Friday is all about curry! So it would be great if you linked this
    in. This is the
    link . Have a good week.