Lentil, Pea and Sweet Potato Curry

Food blogger, Taryn Littleton, created this delicious curry for us.

We love the legume and sweet potato combo – both are sources of low glycemic index carbohydrates, rich in slowly digested starch and fibre, helping to control blood sugar levels.

Also, eating dry beans, peas and lentils at least 4 times a week can help prevent chronic diseases, including cardiovascular disease, diabetes, cancer and overweight, as well as improving gut health.

 

INGREDIENTS (serves 6)

  • 2 tbsp avocado oil
  • 2 onions, finely chopped
  • 2 cloves garlic, minced (crushed)
  • 2 carrots, finely chopped or grated
  • 2 tsp grated fresh ginger
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp ground tumeric
  • 1/2 tsp ground cinnamon
  • 1/2 tsp chili powder
  • 1 large sweet potato, peeled and cut into bite-size cubes
  • 1/2 cup red lentils
  • 5 tomatoes, chopped
  • 1 cup reduced fat coconut milk
  • 1 cup vegetable
  • 1 tsp garam masala
  • 1 pinch of salt
  • 1 tsp honey or brown sugar
  • 1 cup basmati rice
  • 1 cup green peas
  • 2 tbsp chopped fresh coriander
  • 1 tbsp lemon juice

METHOD 

  1. Heat the oil in a large saucepan over a medium heat and cook the onions for 10 minutes, stirring occasionally.
  2. Add the garlic, carrot, ginger, ground coriander, cumin, turmeric and chili and cook, stirring, for 1 minute. Add the potato and lentils and stir to coat with the spice mixture.
  3. Add the tomatoes, coconut milk, stock, garam masala, salt and sugar, bring to the boil and cover with a lid.
  4. Reduce the heat to medium and simmer, covered, for 20 minutes, stirring occasionally.
  5. While the curry simmers, cook the rice.
  6. Add the peas to the curry and simmer, uncovered, for 5 minutes.
  7. Remove from the heat and stir in the coriander and lemon juice.

SERVING SUGGESTIONS

Tomato and onion salsa: Combine 2 tomatoes chopped and ½ onion finely chopped. Season, mix and enjoy served with your curry.

Serve on a bed of rice with a dollop of plain yoghurt and with a tomato and onion salsa.

VARIATIONS

  • Replace the coriander with fresh mint. Serve with naan bread instead of rice.
  • For more nutrients add in a cup of frozen veg.

NUTRITION INFORMATION per serving (excludes serving suggestions, recipe serves 6)

Energy: 1316 kJ Protein: 10.6 g Carbohydrate: 52.0 g Of which, total sugars: 9.4 g Fat: 8.2 g Fibre: 10.0 g Sodium: 302 mg

Source and image: Taryn Littleton for the Association for Dietetics in South Africa


Veggie Burger

We love this veggie burger recipe. The lettuce leaf is a perfect low kilojoule & low carb ‘roll’! The burger includes sweet potato, butternut, almonds and lentils! Our dietitians say… Sweet potato is a low GI alternative to regular potato with a high soluble fibre & vitamin A content. Lentils contain a combination of protein, carbs, fibre, minerals, folate & vitamin B. Legumes’ low glycaemic index keeps you full for longer!

Avo is a low sugar fruit & high in healthy mono-unsaturated fat. It’s a power house of vitamins & minerals like folate, potassium & lutein (good for eyesight).

RECIPE

Makes 6 burgers

Ingredients

350g butternut cubes

350g sweet potato cubes

150g lentils, cooked

2ml ground cinnamon

2ml ground nutmeg

30ml extra virgin olive oil

Salt & pepper

1/2 cup ground almonds

1 whole ice berg lettuce

How to make it

  • Preheat the oven to 180°C.
  • Add butternut, sweet potato & oil in a roasting tray.
  • Sprinkle cinnamon, nutmeg, salt & pepper.
  • Roast in the oven for 30min, until soft.
  • Leave buternut & sweet potato to cool.
  • Mix lentils, veg & half the almonds in a bowl.
  • Mash the mixture together until even.
  • Taste and add more seasoning if necessary.
  • Split the mixture into 6 evenly sized balls.
  • Shape into burger patties & coat in the remaining almonds.
  • Drizzle oil into a non-stick frying pan on medium heat.
  • Fry the paties for 1min on each side until golden brown.
  • Put your burger paty on the middle of a whole ice berg leaf. Wrap your burger up in a letuce leaf & serve.

TIP: Add favourite burger toppings like guacamole, salsa & fresh sprouts

For more amazing recipes scroll through the blog or visit: http://www.adsa.org.za/Public/Recipes.aspx