A tasty and filling, vegetarian-friendly supper. Lentils are high in fibre that supports digestion, folate to help your immune system and heart-healthy polyphenols. They are also packed with minerals. The idea of low fat made butter the villain, but it is a rich source of vitamins, minerals and immune-boosting fatty acids. Grass-fed butter contains high levels of conjugated linoleic acid (CLA), a compound that helps the body build muscle instead of storing fat.
Prepare: 20 minutes
Cook: 30 minutes
- 500g sweet potatoes
- 1 red pepper
- 1 onion
- 400g tin green puy lentils*
- 2 garlic cloves
- 400g tinned cherry tomatoes
- 200g spinach
- 2tbsp butter (optional)
- 1tsp harissa paste
- 2 tsp ras el hanout
- 3 tbsp pine nuts
- 2-3 tbsp full fat natural yoghurt (optional)
*this meal is not allowed in weeks 1 and 2 of the Refresh programme
- Preheat oven to 170˙C. Fill a kettle to boil. Peel and chop the sweet potatoes and place in a large pan. Add boiling water and simmer for 15-20 mins until tender.
- Peel and finely chop the onion. Halve the pepper, remove the seeds and finely chop. Put an oven-proof frying pan (or transfer to a casserole dish later) on a medium heat with 2 tsp olive oil. Add the vegetables. Season well and stir, cooking for 6-8 mins until soft.
- Crush the garlic cloves into the pan and add the spices (reduce the amount of harissa if you don’t want it too spicy). Stir well for a minute to allow the harissa to release its aromas. Drain the can of lentils and add to the pan.
- Add the cherry tomatoes and 200ml water (half a can) and stir well. Place a lid over the pan and bring to the boil then reduce the heat and simmer for 10 mins.
- Rinse the spinach and remove any dry stalks. Roughly chop and add to the pan 2 minutes before the end of the cooking time, stirring it in until it wilts.
- Drain and mash the sweet potatoes with butter.
- If you need to, move your lentils into an ovenproof casserole. Place the mash on top of the lentil mix (as you would a shepherd’s pie).
- Scatter the pine nuts on top. Bake in the oven for 20 minutes.
- Serve with the yoghurt on the side.
If you are using dried lentils, rinse 160g dry lentils with cold water, place in a pan of boiling water, cover and simmer for 25 mins before adding to the recipe in step 3.
Extra portion left? Freeze it as a ready meal.
Nutrition (per serving):
- 462 kCal
- 8g total fat
- 1g saturated fat
- 60g net carbs
- 18g protein
- 20g fibre