Hearty lentils and chickpeas

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.

screen-shot-2016-10-09-at-12-08-31


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

Ingredients

  • 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)

Directions

  1. 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.
  2. Add the mushrooms and cook for another 5 minutes on high heat, until most of the moisture from the mushrooms has evaporated.
  3. 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.
  4. Sprinkle the fresh parsley leaves on top.
  5. Serve warm with whatever you like. It goes brilliantly with pasta, mashed potatoes, couscous, or rice.

How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products. Completely vegan.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are particularly harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32All of the ingredients are fairly inexpensive.
  4. Screen Shot 2016-04-09 at 18.53.32Healthy. Chickpeas and lentils are both full of protein and fibre, and may even help reduce risks of metabolic and cardiovascular diseases.
  5. Screen Shot 2016-04-09 at 18.53.32A really delicious and satisfying dish.

Total EA Tasty Spoons: 5


 

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