Makes 2-4 servings
Ingredients
- 1 cup brown lentils
- 3 cups water
- 1 large onion finely chopped
- 2 cloves garlic finely chopped
- 2 teaspoons dried Italian mixed herbs
- 3 tablespoons rice bran oil
- 1/2 teaspoon salt
- 1 400g tin chopped tomatoes – blended
- 1 spring onion sliced
- 1 medium red capsicum cubed
- 1 medium yellow capsicum cubed
- 1 large carrot peeled and finely diced
- 1/4 teaspoon cayenne pepper (optional)
Method
- Get lentils cooking first – bring the water to the boil and add lentils and cook until soft to bite but not completely mushy (around 20 minutes). You may need to add more water as some lentils take longer
- In a pot or pan cook onions, herbs, garlic, carrot, oil, salt and capsicum until soft (around 7 minutes). Add blended tomato and cook for a further 2 minutes.
- Combine all ingredients together
- Garnish with spring onions
- Serve on brown rice or wholemeal toast and you have a complete protein (whole grain + legume).
