Recipe for Spicy Lentils – with a tomato stew. Low GI

450g lentils
1 whole small onion spiked with a clove
2 garlic cloves, unpeeled
1 celery stick
2 carrots
1 bay leaf
3 parsley stalks

Tomato Stew
62ml melted butter or oil
2 onions, finely chopped
1 x 410g tin of tomatoes, chopped
2 cloves garlic, crushed
5ml sugar
salt and freshly ground black pepper
5ml summer savoury, dried
6 chilies, seeded and chopped

How to
Wash the lentils well.

Place the lentils in a large saucepan, fill the pan with water and gently bring to the boil.

Lower the heat and simmer gently for 20 minutes.

Add a little extra water if necessary, now add the whole onion spiked with a clove, the unpeeled garlic, carrots and herbs.

Leave the lentils to simmer until tender.

Tomato Stew

In a frying pan, melt the butter or heat the oil and fry the onion until tender but not brown. Add the chopped tomatoes, crushed garlic, plus reserved garlic from lentils, sugar, salt and pepper and allow the mixture to simmer for 15 minutes.

Strain the cooked lentils, chop the celery, carrots and onion finely and add them together with the lentils to the tomato stew.

Pour in the reserved liquid from the lentils and leave the lentils to simmer until the flavours are blended and the stew is slightly thickened.

This lentil stew can be served hot or cold.

By: Christina Martin School of Food and Wine

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