Chilli non carne sw
Recipe by Debsxx
Ingredients
- 100gm (3½oz) Puy lentils or green lentils
- 1 medium onion, peeled and chopped
- 2 cloves garlic, peeled and crushed
- 1 parsnip or turnip, peeled and grated
- 1 medium carrot, grated
- Fry Light
- 400gm can chopped tomatoes
- 1tbsp tomato puree (½ Syn)
- 1tbsp balsamic vinegar
- 198gm (7oz) red kidney beans
- 1 fresh or dried chilli, deseeded and finely chopped
- ½ tsp ground cumin
- ½ tsp ground coriander
- 1tsp yeast extract e.g. Marmite
- handful of fresh coriander leaves, chopped
1. Method
1. Put the lentils in a pan of cold water and bring to the boil. Simmer for 20 minutes, not allowing them to boil dry. They should be almost cooked after this time.
2. Heat a deep frying pan sprayed with Fry Light and sauté the onion, garlic, carrot and parsnip or turnip for 10 minutes.
3. Add the chilli, ground coriander and cumin. Cook for 2 minutes.
4. Add the tinned tomatoes to the frying pan with the tomato puree, balsamic vinegar and yeast extract. Mix well.
5. Add the lentils and stir well. Cover and simmer over a low heat for 15 minutes.
6. Add the kidney beans and heat through. Finally add the chopped coriander leaves.
7. Serve with brown rice and a garnish of very low fat natural yoghurt.
main courses November 22, 2011 18:01
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