Spicy lentils and chickpeas
Pulses are very nutritious and perfect for cooking on a budget. This dish of chickpeas and red lentils is great for warming you up on a cold evening.
With a GI of 28 this meal is high protein, low GI and provides 261 kcal per portion.
- 300g/10½oz basmati rice
- 1 tbsp groundnut oil
- 1 onion, finely chopped
- 2 garlic cloves, thinly sliced
- 2 celery sticks, diced
- 1 green pepper, cored, deseeded and chopped
- 150g/5½oz red lentils, rinsed
- 2 tsp garam masala
- 1 tsp cumin seeds
- ½ tsp hot chilli powder
- 1 tsp ground coriander
- 2 tbsp tomato purée
- 700ml/1¼ pints hot vegetable stock
- 400g/14oz tin chickpeas, drained
- 2 tbsp chopped coriander, to garnish
- salt and freshly ground black pepper
Place the rice in a lidded pan, cover with water, put the lid on and bring to the boil. Simmer for around 10 minutes, or until the rice is soft.
Meanwhile, heat the oil in a heavy-based saucepan over a medium heat, add the onion, garlic, celery and green pepper and fry gently for 10-12 minutes or until softened and beginning to colour.
Stir in the lentils and spices and cook for 2-3 minutes, stirring frequently. Add the tomato purée, stock and chickpeas and bring to the boil. Reduce the heat, cover and simmer gently for about 20 minutes, or until the lentils are cooked through. Season with salt and freshly ground black pepper to taste.
Divide the rice and lentil mixture between fiur bowls. Garnish with coriander and serve.