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Curried sweet potato and lentil soup

Under R80 • Serves 4 • Preparation time: 15 minutes Cooking time: 30 minutes

• 30ml olive oil

• 1 medium onion, finely chopped

• 1 garlic clove, finely chopped • 2cm fresh ginger, grated • 5ml mild curry powder

• 600ml vegetable stock

• 2 sweet potatoes, peeled and cut into 1cm cubes

• 1 tin (400g) lentils, drained • 2 sprigs parsley, chopped

• 1 tin (400ml) coconut milk

1 Heat the oil in a pot and sauté the onion, garlic and ginger slowly until glossy and fragrant. Stir in the curry powder and fry for another minute. Add the stock and sweet potato and simmer with the lid on until the vegetables are tender – about 10 minutes.

2 Stir in the lentils, parsley and half of the coconut milk; heat through. Using a stick blender, blend half of the soup (or as much as desired) to a smooth consistency. If it still looks too thick, dilute with a little extra stock until just right. Season the soup to taste with salt and pepper. Serve with an extra spoonful of coconut milk drizzled on top. To make the meal go further, serve with bread or croutons.

All-in-one rice

Under R115 • Serves 4 • Preparation time: 10 minutes Cooking time: 25 minutes

• 15ml olive oil

• 1 onion, chopped

• 1 carrot, peeled and diced • 4 rashers bacon, finely chopped

• 8 button mushrooms, chopped

• 500g lean mince

• 30ml hot BBQ spice • 250ml jasmine rice

• 1 tin (400g) chopped tomatoes

• 300ml meat stock • avocado and basil or fresh coriander, to serve

1 Heat the oil in a pan (use one with a lid) and stir-fry the onion, carrot, bacon and mushrooms until fragrant. Add the mince and fry until it is nicely browned (break up any lumps with a spatula). Season with the spice and stir the rice into the pan until all the grains are coated with the fragrant oil.

2 Add the tomatoes and stock and bring to the boil, then put the lid on and turn the heat down to low. Steam for about 15 minutes or until the rice is al dente. Turn off the heat and let it stand for another 5–10 minutes or until the meat and rice are fragrant and cooked. Add a dash of stock if it looks dry or bring to the boil if it’s watery – judge for yourself. Serve with diced avocado and a sprinkling of basil or coriander. >>

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