Preparation time is 10minutes
Cook time is 1hours
Total time is 1hours 10minutes
Serve is for 6 people
Difficulty level: 3 out of 4
16 Ingredients
Number of servings
6
- 3 cloves garlic, crushed
- 1 cup red lentils, rinsed
- 300grams hoki fish fillets, cubed
- 2tablespoons curry powder
- 1 green chilli, seeded, chopped
- 1 green chilli, sliced (to serve, optional)
- 150grams green beans, trimmed, sliced, blanched
- 2 carrots, peeled, chopped
- 1/2 small cauliflower, cut into florets
- 1tablespoons ginger, shredded
- 1 medium onion, finely chopped
- 1 sweet potato, peeled, chopped
- 1 lemon, finely grated rind, juiced
- 1/2 cup Greek-style yoghurt (to serve)
- 1tablespoons rice bran oil
- 1tablespoons tomato paste
Nutrition per serving
1190kJ / 285Cal
1190 Kilojoules or 285 Calories
14% of daily energy intake*
Protein
23.5grams
Fat
6.9grams
Carbs
27.5grams
Sugars
7.4grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 3
Heat oil in a large saucepan over medium heat. Add onion and cook for 5 minutes until softened. Stir in curry powder, chilli, ginger, garlic and tomato paste and cook for 5 minutes until fragrant.
Step 2 of 3
Add vegetables and stir well to coat. Add lentils and water and bring to the boil. Reduce heat to a simmer and cook for 45 minutes.
Step 3 of 3
Add fish, lemon rind and juice. Season with salt and pepper. Cook gently for 5 minutes. Ladle into bowls and top with beans and a dollop of yoghurt. Serve with sliced chilli, if you like.
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