- Protein
- About 20 g of protein a portion
- Calories
- About 260 kcal a portion
- Makes
- Makes 4 portions
- Time
- 35 minutes
- Good for
- Batch cook
- Freezes well
- Mild flavours
- Vegetarian
Ingredients
- 2 tsp olive oil
- 1 onion, chopped
- 1 carrot, chopped
- 1 garlic clove, crushed
- 1 tsp ground cumin
- 200 g red lentils, rinsed
- 400 g tin of chopped tomatoes
- 1 litre reduced-salt vegetable stock
- 160 g 0% fat Greek-style yoghurt, to serve
- Black pepper
Method
- Heat the oil in a large pan over a medium-low heat. Cook the onion and carrot gently for 8 minutes, until soft. Add the garlic and cumin and stir for 1 minute.
- Add the lentils, tomatoes and stock. Bring to the boil, then turn the heat down and simmer, partly covered, for 20 minutes, stirring now and then, until the lentils are soft and falling apart.
- Blend until smooth with a stick blender, or leave it chunky. Add a splash of water if it is too thick, and season with black pepper.
- Serve each bowl with a spoonful of the yoghurt, about 40 g.
Keeping it
Keeps covered in the fridge for up to 2 days, or freeze it without the yoghurt for up to 3 months. Thaw it in the fridge overnight and reheat once, until steaming hot all the way through.
About the figures
The protein and calorie figures are worked out from the UK food composition tables (McCance and Widdowson's, 2021) and typical supermarket labels, so they are a guide rather than an exact count. The brands you buy may differ a little.
The figures use strained Greek-style yoghurt with about 10 g of protein in 100 g. Some yoghurts sold as Greek style have about half that, so check the label.
If you have a food allergy, check the labels of what you buy. Recipes marked vegetarian contain no meat or fish; if you need them to be vegetarian, check the cheese says it is suitable.
Cook chicken until there is no pink meat left, eat leftovers within 2 days, and reheat them only once, until steaming hot all the way through.