Healthy Eating

information

Julia Levy from Derbyshire sent us this super spicy curry recipe - great for a Green lunch or dinner.

Serves: 4
Syns per serving:
1 Syn on Green
Preparation time: 10 minutes
Cooking time:  45-50 minutes

ingredients

Fry Light
1 large onion, peeled and chopped
1 medium butternut squash peeled, deseeded and chopped
2 tbsp medium curry paste
1 x 200g can chopped tomatoes, drained but retaining the liquid
Vegetable stock (Vecon and hot water)
100g dried red lentils
Baby spinach

To serve
Heaps of boiled rice
Very low fat natural yogurt, if liked

method

1. Heat the oven to 170°C/Gas 3. Spray a heavy, ovenproof pan with Fry Light and cook the onion with the lid on for 5 minutes until softened. Add the butternut squash, tossing with the onion then cook for a few minutes again with the lid on. Stir in the curry paste and tomatoes.

2. Add the vegetable stock to the retained tomato liquid, until the tomato and stock mixture is up to 600ml. Add to the pan along with the lentils. Stir well and bring to the boil, then remove from the heat and place in the oven for 30-45 minutes, depending on the size of your butternut squash chunks.

3. The curry is cooked when the sauce has thickened and the lentils are tender but still whole and a knife slides into the butternut squash easily.

4. Remove from the oven and stir in a handful spinach. Replace the lid and leave to stand for a few minutes until the spinach wilts. Serve with the rice and a swirl of yogurt.

Tip: If you prefer a less spicy curry, you can either reduce the curry paste slightly or serve it with extra very low fat natural yogurt.

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