Lentil Pilau

Serves Serves 4

Per Serving: Calories 307kCal| Protein 13g | Fat 6g | Carbohydrates 51g

Suitable for: Main meal Phase 2/3

INGREDIENTS

Ingredients

Brinjal and Onion Chips

  • 2 medium brinjals, extra thinly sliced
  • 2 onions, thinly sliced
  • Salt 
  • Oil  

Lentil Pilau

  • 250g black or brown lentils
  • Salt & Pepper
  • 3Tbs Oil  
  • 2tsp (10ml) cumin seeds
  • 200g basmati rice
  • 1tsp (5ml) ground coriander
  • ½tsp (3ml) turmeric
  • 1tsp (5ml) mixed spice
  • 1tsp (5ml) sugar
  • 1 cinnamon stick
  • 400g cooked (1 can, drained) red kidney beans
  • 350ml water

To Serve:

  • Fresh coriander (optional)
  • Thick, low fat yoghurt
  • Ground cumin 

INSTRUCTIONS

Instructions:

Brinjal and Onion Chips

  1. Sprinkle salt over the brinjal & onion slices. Leave to stand for 10 minutes. Rinse and pat dry with paper towels.
  2. Arrange in a single layer on a baking sheet, sprinkle with oil and roast for 10 minutes until crisp, using an egg lifter to rearrange the chips occasionally so they crisp evenly. Remove from the oven and set aside.

Lentil Pilau

  1. Cook lentils in water until soft. Drain and season with salt.
  2. In the meantime heat the oil in a large pot and stir fry the cumin seeds for 2-3 minutes. Add the rice, spices, sugar and cinnamon stick and stir well. Season with salt & pepper.
  3. Add the lentils, kidney beans and water. Bring to the boil, turn down the heat and simmer for 15 minutes until the rice is soft but not mushy (most of the liquid absorbed).
  4. Remove from the heat. Put a clean cloth over the saucepan, cover with a lid and allow to steam for about 10 minutes.

To serve: Mix half the brinjal & onion chips with the rice mixture. Spoon into bowls and top each with a small mound of brinjal & onion chips. Garnish with fresh coriander, a spoonful of yoghurt and a sprinkling of cumin.

NOTES

  • Brinjals / eggplant / aubergines provide plenty of good nutrients (vitamins, minerals and fibre in very few calories)
  • Lentils provide an excellent source of plant-based protein.
  • Spices add flavour and plenty of good antioxidants!
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