Lentil, Wheat Berry and Vegetable Curry

Lentil, Wheat Berry and Vegetable Curry

Slimming Eats Recipe

Serves 6

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
• ½ teaspoon of ground fennel seeds
• ¼ 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 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.

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

Stir in the lentils, wheat berries and sweet potato.

Pour in the stock

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.

The recipe above has been calculated for Slimming, 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