Iron rich vegetarian recipes

March 30, 2019

Lentil ragu


PREP: 15 MINS
COOK: 1 HR, 15 MINS
CATEGORY: EASY

per serving
kcal: 662
fat: 9g
saturates :1g
carbs : 120g
sugars : 14g
fibre : 10g
protein : 33g
salt : 1.05g

Ingredients
3 tbsp olive oil

2 onions

, finely chopped
3 carrots

, finely chopped
3 celery

 sticks, finely chopped
3 garlic cloves, crushed
500g bag dried red lentils
2 x 400g cans chopped tomatoes

2 tbsp tomato purée
2 tsp every dried oregano

 and thyme
3 bay leaves
1l vegetable stock
500g spaghetti
parmesan

 or vegetarian cheese, grated, to serve

Method
Heat the oil in a big saucepan and upload the onions, carrots, celery and garlic. Cook gently for 15-20 mins till everything is softened. Stir within the lentils, chopped tomatoes, tomato purée, herbs and stock. Bring to a simmer, then prepare dinner for 40-50 mins till the lentils are delicate and saucy – splash in water in case you need. Season.

If consuming instantly away, hold on a low warmth whereas you prepare dinner the spaghetti, following pack instructions. Drain well, divide among pasta bowls or plates, spoon sauce over the ideal and grate over a few cheese. Alternatively, cool the sauce and relax for as much as 3 days. Or freeze for as much as 3 months. Simply defrost pieces overnight at room temperature, then reheat gently to serve.

Spiced carrot & lentil soup



PREP: 10 MINS
COOK: 15 MINS
CATEGORY: EASY

kcal : 238
fat : 7g
saturates : 1g
carbs : 34g
sugars : 0g
fibre : 5g
protein : 11g
salt : 0.25g

Ingredients
2 tsp cumin seeds
pinch chilli flakes
2 tbsp olive oil

600g carrots

, washed and coarsely grated (no must peel)
140g break up red lentils
1l hot vegetable inventory (from a dice is fine)
125ml milk

plain yogurt

 and naan bread, to serve

Method
Heat a big saucepan and dry-fry 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or till they begin to bounce round the pan and launch their aromas.

Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g break up red lentils, 1l hot vegetable inventory and 125ml milk to the pan and deliver to the boil.

Simmer for 15 mins till the lentils have swollen and softened.

Whizz the soup with a stick blender or in a meals processor till delicate (or depart it chunky in case you prefer).

Season to style and end with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

Adapted bbcgoodfood.com

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