This rich and wholesome dish is extremely versatile. Packed full of pulses and veggies, it’s a wonderfully nutritious basis to a meal, and can be served with potatoes, as a pasta sauce, on top of rice, or with couscous.
Hearty lentils and chickpeas
Adapted from Jamie Oliver’s shepherd’s pie
Convenience: 35 minutes to cook ~ easy to scale up ~ can be frozen
Serves: about 4
- 2 tbsp vegetable oil
- 1/2 tbsp ground coriander
- 1 onion, finely chopped
- 2 carrots, finely chopped
- 3 cloves of garlic, finely chopped
- 1/4 tsp salt
- 1 tsp dried thyme or oregano
- 350 g mushrooms, sliced
- 15 cherry tomatoes, sliced into quarters
- 1 tbsp balsamic vinegar
- 1/2 vegetable stock cube
- 1 400 g tin of chickpeas (unsalted)
- 1 400 g tin of lentils (unsalted)
- 1 small bunch of fresh parsley (optional)
- Heat the oil in a large pan over medium heat. Add the coriander, onion, carrots, garlic, salt, and thyme or oregano. Cook for around 10 minutes, stirring frequently, until softened.
- Add the mushrooms and cook for another 5 minutes on high heat, until most of the moisture from the mushrooms has evaporated.
- Add the tomatoes, balsamic vinegar, stock cube, chickpeas, and lentils (including the liquid from the tins). Cook for a further 10 minutes or so, until thickened and reduced.
- Sprinkle the fresh parsley leaves on top.
- Serve warm with whatever you like. It goes brilliantly with pasta, mashed potatoes, couscous, or rice.
How many EA Tasty Spoons does it get?
- No animal products. Completely vegan.
- As far as I know, none of the ingredients are particularly harmful to the environment.
- All of the ingredients are fairly inexpensive.
- Healthy. Chickpeas and lentils are both full of protein and fibre, and may even help reduce risks of metabolic and cardiovascular diseases.
- A really delicious and satisfying dish.
Total EA Tasty Spoons: 5