I am currently on a mission to re-make most of the recipes on this blog. The aim is mainly to help me focus on healthy meals again and also to add some new photos on my previous pics.
The next one in line is this Brown Rice and Lentil Pilaf! Originally posted on the 8th of January 2015: https://lifeistooshorttoeatlettuce.co.za/2015/01/08/brown-rice-and-lentil-pilaf/
Yes, if it is Thursday night it must be “Vegetarian” night! Yay!
Needed to put a quick meal together – so this is where meal prepping and planning comes in! I usually cook and portion food like brown rice and lentils in advance so that it is easy to throw a healthy and wholesome weekday meal together.
So here goes – Coconut Curried Lentils (with geelrys). Geelrys is a traditional South African dish – directly translated it means ‘yellow rice’. Rice is cooked with turmeric to give it a lovely, warm yellow colour and is usually served with raisins. But I left the raisins out this time around – simply because I didn’t have any! LOL!
First – the Yellow Rice: I had some pre-cooked brown rice in the fridge, I usually freeze it in 140g portions – 2 CCs. I popped the frozen rice in a pot, topped it with boiling water and 1/3 tsp turmeric. Bring to a quick boil, don’t cook it for too long otherwise the rice will become mushy. Drain and keep aside.
Curried Lentils
100g chopped Onions
5ml Olive Oil
1/2 tsp ginger and garlic paste
1 heaped tsp curry powder (your choice – mild, spicy, hot! I decided to go with Woolies Cape Malay curry powder – a slightly sweet, mild curry powder)
1/4 tsp turmeric
200g cooked lentils (again, had it pre-cooked and frozen, just put the plastic bag I froze it in, in some hot water for a few minutes to thaw)
100ml chopped tinned tomatoes
80ml coconut milk
Salt and Pepper to taste
Fresh coriander to serve
Fry onions and spices in olive oil until onions are soft – you can add a few drops of water if the mixture cooks dry. Stir in rest of ingredients and simmer until most of the liquid has cooked away. Add yellow rice, stir through and simmer for a minute or two. Serve with fresh coriander.
Serves 1 (LARGE portion – you can divide it in two) 2 CC, 2 Prot, 2 Fat, 1 Veg
I probably mentioned it before, but think I am an undercover vegetarian. Simply because I am just naturally attached to the ‘V’ options on the menu. And that is it! So when I get the opportunity to have a vegetarian dinner at home, I grab it with both hands 🙂 Thursday nights are my ‘chill nights’ at home. Just me, our puggies and a duvet! I try to watch a favourite movie/series and sip on big cups of tea. But my attention span doesn’t always allow me to finish watching anything! LOL! But that, is another story altogether.
Anyway, the aim of this post – LENTIL SPAGHETTI BOLOGNAISE! It is your classic, basic bolognaise recipe using lentils instead of minced beef 🙂
100g onion, chopped
10ml olive oil
5ml garlic and herb paste (you can use less if you HAVE to :))
1 tin chopped tomatoes
1 tablespoon tomato paste
300g cooked lentils
5ml Italian Herb mix (dried) – you can use fresh herbs as well, but I was all out!
Salt and Pepper to taste
1 sachet Canderel Sweetener
Fry onions in olive oil until soft, stir in garlic and herb paste. Add the rest of the ingredients and simmer for about 20 minutes.
Serve with spaghetti according to your formula, and sprinkle with marjoram (dried or fresh!) Tip: I often ‘bulk’ up my pasta with zucchini or carrot strips, or even mashed butternut 🙂
Easy. Peasy.
Serves 3: 1 Serving = 1 Protein, 1.5 Veg, 1 Fat (rounded up)
100g peeled and cubed potato
200g cooked (or tinned) red lentils
250ml veggie stock (you can use more if you find the soup too thick)
150g tomato and onion mix
5ml mild curry powder
2.5ml turmeric
Salt and pepper to taste
Fresh coriander to serve
Cook potato in veggie stock until soft – but not mushy (about 20 min). Add rest of ingredients, lower heat to slow simmer for about 15 min.
Liquidise (if preferred) and serve with fresh coriander.
Serves 1 – 1 CC, 2 Prot, 1.5 Veg
Serves 4
1/2 fat (excluding almonds to serve), 1 Veg, 1 Protein, 2 CC
10 ml olive oil
100g chopped onion
1/2 tsp mustard seeds
1/2 tsp ground coriander
1/2 tsp groud cumin
1 tsp chili and garlic paste
1 TBS Medium Curry Powder (or mild if you prefer)
400g Woolies Cauliflower rice – or make your own
560g parcooked brown rice
400g parcooked red lentils
Fry onions in olive oil until soft. Add spices, chili and garlic paste and curry powder and fry for a minute or two to release flavours.
Add cauliflower rice and fry for a few minutes. Lower heat, add the rest of ingredients and simmer for about 10 minutes.
Serve with fresh coriander and almond slivers (according to formula)
Curried Sweetcorn Soup (with Lentils)
Adapted from Fresh Living Magazine July 2015
Serves 2
1 Serving: 1 Veg, 1 fat, 2 CC, 1 Prot
150g leeks
¼ tsp crushed ginger
½ tsp crushed garlic
¼ tsp crushed chilies
½ tsp turmeric
5ml olive oil
400g frozen corn kernels
15ml mild curry powder
1.5 cup chicken stock (vegetarians can use veggie stock instead)
200ml coconut milk (to save a fat portion I used fat free milk with a few drops coconut essence)
200g cooked red lentils
Fresh coriander to serve
Fry leeks in olive oil with ginger, garlic and chillies
Add the rest of the ingredients and simmer for about 20 minutes
Liquidise ½ (I personally prefer a ‘smooth’ soup, but you can leave it as is!) and serve with fresh coriander
Serves 1
5ml olive oil
50g chopped spring onions
125g chopped red pepper
1/4 tsp crushed garlic
1/2 tsp Woolies Fajita Spice mix (or use equal amounts of ground cumin, ground coriander and crushed chillies)
125ml veggie stock
100g cooked lentils
140g cooked brown rice
Fresh basil to serve
Fry onion, spices and pepper in olive oil for 4 minutes. Add the rest of the ingredients and simmer until stock has reduced.
Serve with fresh, chopped basil leaves
Lentil, Sweet Potato and Butternut Curry
50g chopped onion…
5ml olive oil
Garlic, Chili, Ginger to taste
100g tomato and onion mix
150g butternut cubes
200g sweet potato
200g half-cooked lentils
200ml chicken stock
15ml curry powder (Woolies’ mixes are the BEST) Hot or Not – up to you!
Salt and Pepper to taste
30ml tomato paste
Fry chopped onion in olive oil on medium heat until soft, add spices (garlic, chili, ginger and curry powder) and fry for about 2 minutes for flavours to develop. Add tomato and onion mix, tomato paste, salt and pepper, sweet potato cubes and chicken stock and simmer for about 15 minutes. Add butternut cubes and simmer until soft. Add cooked lentils and simmer for about 5 minutes.
Serve with fresh coriander
160g cooked potato
50g grated carrots
100g cooked lentils
a squirt of sweet chili sauce
salt and pepper
Cajun or Moroccan spice
Mix it all together and bake in muffin pan at 180C for about 30 min, leave to cool before carefully removing from muffin pan.
Mix 125g plain yogurt with 5ml dried mint (you can use finely chopped fresh mint as well) – serve with lentil patties
Lentils and Butternut Burger Pattties
100g cooked lentils
100g roasted/cooked butternut
Woolies Chimi Churri Blend (I took a shortcut!), alternatively add some coriander, paprika, cumin, lemon juice and garlic to taste
2 salad onions/spring onions
1 large tablespoon raw oats
Salt and pepper to taste
Mash all the ingredients together. Form patties and bake for 30 minutes in a pre-heated oven at 160C.
Serve on a wholewheat bun, or in a pita with some rocket and sweet chili and low fat mayo sauce
This recipe makes 2 large patties.