Aubergine dhal with tomato & onion raita

This contains anti-inflammatory turmeric while black pepper boosts absorption of turmeric’s active ingredient curcumin. If you want to make it vegan, omit the yogurt from the raita and replace with the juice of a lemon. The carbs and protein are useful for replenishing glycogen stores and aiding muscle recovery after exercise.

SERVES 2 PREP 10 mins COOK 25 mins EASY V

1 tbsp rapeseed oil

1 large onion, thinly sliced

3 garlic cloves, thinly sliced

1 tbsp finely chopped ginger

2 tsp turmeric

2 tsp ground coriander

2 tsp cumin seeds

1 red chilli, seeded and thinly sliced

1 tbsp vegetable bouillon powder

115g red lentils

1 large aubergine, cubed 400g can chickpeas (no need to drain)

For the raita

1 small red onion, finely chopped 1/3 x 100g pack coriander, chopped small handful fresh mint, chopped, plus a few small leaves 2 tomatoes, chopped

120g pot bio yogurt

1 Heat the oil in a large non-stick pan and fry the onion, garlic and ginger for 8 mins until softened. Tip in the spices and chilli and cook for 20 seconds, stirring occasionally.

2 Pour in 800ml boiling water, stir in the bouillon, lentils and aubergine, and cover the pan and leave to simmer for 15 mins until the lentils are pulpy. Stir in the chickpeas with their water, if you need a little more liquid, and cook for 5 mins.

3 Meanwhile, stir the red onion, coriander, mint and tomatoes with the yogurt to make a raita. Spoon the dhal into two bowls, top with raita and scatter with mint leaves.

GOOD TO KNOW healthy • low fat • calcium • folate • fibre • vit c • iron • 5 of 5-a-day • gluten free

PER SERVING 597 kcals • fat 15g • saturates 3g • carbs 74g • sugars 21g • fibre 22g • protein 32g • salt 0.5g