I picked up this recipe nearly 3 years ago and since then it’s been one of those great go-to recipes that I can tweak to whatever vegetables I have in. It contains at least 2 portions of your 5-a-day, is low in fat and is very tasty!
Preparation time: 10-15 minutes
Cooking time: 50 minutes
200g yellow lentils (washed)
½ tsp turmeric
1 tsp tamarind paste
2 tbsp desiccated coconut (optional)
2 tbsp vegetable oil
1 tsp mustard seeds
1 tsp cumin seeds
3 tsp sesame seeds
2 dried red chilis
12 curry leaves
2 small onions, finely sliced
6 tomatoes (cut into quarters)
1½ tsp ground corriander
1 medium sweet potato – cut into ½inch cubes
a handful of green beans
200g paneer cheese – cut into small pieces
a pinch of salt
Put the lentils in 1litre of water in a large pan and bring to the boil. Spoon away any scum, then turn down the heat to a simmer. Add the turmeric and sweet potato and leave to soften for 20 minutes.
The next stage is to make the tarka. Heat the oil in a frying pan, then add the mustard seeds, cumin seeds, 1 tsp of sesame seeds, cloves and dried chillies.
Once the mustard seeds have started popping, add the curry leaves and onion and a pinch of salt and leave for a few minutes until the onion has softened.
Then add the tomatoes and ground coriander, give it a stir and leave for another 5minutes until the tomatoes have soften and the flavours are well combined.
Add the tarka to the lentil and sweet potato mix (which should be nicely soft by now). Then add the tamarind paste, coconut if using, green beans and ocra and leave to simmer for a final 5 minutes.
Meanwhile in frying pan you used for the tarka, fry the paneer in a little oil, sprinkling over the remaining sesame seeds. It should take a couple of minutes on each side for this hard cheese to take some colour. Add to the curry and it’s ready to eat.
So I admit that there’s only a small ingredient in this recipe beginning with J (Jerk sauce). However the recipe this week is particularly appealing for several reasons: it’s hearty and warming, requires minimal effort AND there is only one pan for washing up. You can’t ask for better than that. It’s also vegetarian friendly.
Preparation time: 15 minutes
Cooking time: 1 hour
2 tbsp vegetable oil
1 large onion, roughly chopped
3 cloves garlic, roughly chopped
1 Scotch Bonnet chilli
125g yellow split peas, rinsed and drained
2 tsp chopped thyme, plus extra to sprinkle (dried will suffice if thats all you have in).
800ml vegetable stock
1 can (160ml) coconut cream
400g sweet potato, scrubbed and cut into 1cm diced pieces
2 tsp Jerk paste
In a large saucepan gently fry the chopped onion for 5 minutes or so to soften. Add a pinch of salt to reduce the chances of it burning. Add the chopped garlic and fry for 2 minutes.
Make a slit in the chilli (to allow some of the heat and flavour to escape) and add to the pan with the split peas, thyme and stock. Be careful to wash your hands after handling the Scotch Bonnet – it’s hot!
Bring the pan to a simmer, cover and cook very gently for 35 minutes or until the peas are very tender (you should be able to mash them against the side of the pan).
Lift out the chilli and discard. Blend the soup using a stick blender or in a food processor until smooth.
Reserve 2 tbsp of the coconut cream and then add the rest to the pan with the sweetcorn, sweet potato and jerk paste. Cook over a low-medium, covered with a lid, for a further 20 minutes until the sweet potato is tender.
To serve, ladle into bowls, drizzle with the reserved coconut and scatter with extra thyme.