CREAMY RED LENTIL & COCONUT

Coconut milk is excellent for people who are lactose-intolerant, and a rich source of energising B vitamins and antioxidants such as Vitamins E, C and selenium. The oil is about 90 per cent s saturated fat, more than butter or beef fat. But this type can be rapidly metabolised by the liver and is believed to be beneficial to heart health. The lentils used in this dish are a ‘superfood’ all on their own: a low-calorie source of protein and fibre (almost twice as much as in trendy quinoa) that helps to stabilise blood sugar. Ginger, garlic and turmeric are packed with antioxidants and have antiinflammatory properties too. PER PORTION Cals 306 Carbs 18g Protein 6g Fat 21g

SERVES 4

1 tbsp coconut oil 2 garlic cloves, crushed 2.5cm piece of fresh ginger, peeled and finely grated 1 green chilli, finely chopped 1 tsp white mustard seeds ½ tsp nigella seeds 1 tsp cumin seeds 1 onion, sliced ½ tsp ground turmeric 200g red lentils 400g can chopped tomatoes 400ml can coconut milk Sea salt and freshly ground black pepper 1. Heat oil in a large pan. Add garlic, ginger and nd chilli and fry for a minute, until fragrant. Add seeds, fry for another minute. Add onion, fry for a further 5 to 6 minutes. Stir through turmeric and fry for a final minute, before adding lentils. 2. Tip in tomatoes and coconut milk and season to taste. Half-fill tomato can with water and add to the pan. Boil, then simmer for 20 to 25 minutes, until lentils are tender and sauce has thickened. 3. Serve with a sprinkle of coriander and a dollop of yogurt.