Red Lentil Curry with Broccoli & Rice

Serves 1 | Prep time: 10 mins | Cooking time: 25 mins

INGREDIENTS

• 50g/1.8oz (1/4 cup) brown rice
• 100g/3.5oz broccoli
• 50g/1.8oz (1/4 cup) dry red lentils
• 2 tsp curry powder
• 1 bay leaf
• 50g/1.8oz brown onion, (1/2 medium onion)
• 200g/7oz chopped tomato (2 medium size)
• 125ml/4.2oz (1/2 cup) liquid vegetable stock (low sodium)
• 190ml/6.4oz (3/4 cup) light coconut milk
• Fresh coriander, to serve
• Optional: iodised salt, to taste

METHOD

1. Cook the rice as per packet instructions.
2. Rinse the lentils in cold water. Chop onion, tomato and broccoli.
3. In a non-stick saucepan add the onion and dry sauté for about 2-3 minutes.
4. Add the curry powder and any other optional seasonings to taste. Stir for about 30 seconds.
5. Then add the liquid stock. Mix well. Add the lentils, bay leaf and chopped tomato stir well, reduce to low heat and cover with a lid. Simmer for about 10 minutes then add the coconut milk, stir then simmer for another 10 minutes, until lentils are soft.
6. Stir in the broccoli, continue simmering for about 5 minutes until the curry looks creamy.
7. Remove from heat, take out the bay leaf then serve over brown rice, topped with fresh coriander.

Macros – Carb: 75g  Fat: 16g  Prot: 25g  Calories: 544

This recipe is part of the 7-day Endurance meal plan