Red Lentil Coconutty Dahl (Vegan)
Lentils are renowned for their fibre content so with them and watercress, rocket and spinach as the key ingredients, you’ll be well on your way to achieving the 30g target – especially if you change the white rice to brown’ or even mix brown rice with quinoa to really increase the taste, protein quotient and fibre variety!
Serves 4
Prep time: 10 mins
Cooking time: 25mins
| (serving size 440g) | 100g | Serving | |||
| Protein (g) | 4.8 | 21 | |||
| Fibre (g) | 2.6 | 11 |
Ingredients
- 250g Lentils
- 400g Chopped Tomatoes
- 400ml Coconut Milk
- 80g bag Watercress, Spinach & Rocket, chopped
- 300g White Rice
- 2tbsp Curry Powder
- 1 red onion, chopped
- 125g cashew nuts, finely chopped
- Oil
This recipe can be adapted to taste – if you prefer things a little spicier, use a hot curry powder or add some chilli flakes.
Method
- In a deep-frying pan, gently fry the red onion in a little oil until soft. Add the curry powder and the lentils, allowing them to soak up any leftover oil and plenty of flavour.
- Add the chopped tomatoes and coconut milk and allow to simmer for about 15 mins.
- Meanwhile cook your rice as you usually would.
- Add the chopped salad leaves to the dhal and allow to wilt while you plate your rice, finally mix in the chopped cashews for added crunch, then serve and enjoy!
This can be frozen and reheated to enjoy later – whether you are saving leftovers or batch cooking.
Roasted Broccoli and Cauliflower with Puy Lentils, Halloumi and Watercress
Broccoli, cauliflower, lentils, tomatoes and watercress provide a fibrous punch with delicious salty halloumi to finish off with a protein-rich kick.
Serves 6
Prep time: 10 minutes
Cooking time: 15 minutes
| (serving size 457g) | 100g | Serving |
| Protein (g) | 6.8 | 31 |
| Fibre (g) | 2.3 | 11 |
Ingredients
- 1 head broccoli
- 1 head cauliflower
- 2 tsp Moroccan spice mix
- 2 x 85g bags watercress
- 2 packs halloumi
- 1 punnet cherry tomatoes
- 1 pouch cooked puy lentils
- 1 lemon
- 100g walnuts
- 2 tbsp honey
- 1 bunch chopped parsley
- Olive oil
- Salt and pepper
Method
- Preheat the oven to 200°C. Cut the broccoli and cauliflower into chunky florets and discard the leaves and any woody stalks. Place into a large roasting tray, then sprinkle with the Moroccan spice mix, drizzle with olive oil, and season with salt and pepper. Place into the oven and roast for 15 minutes, or until the veg is slightly charred around the edges.
- Cut the halloumi into thick slices, then place a frying pan over a medium-high heat and add in a drizzle of olive oil. Once the pan is hot, fry the halloumi for a minute or two on either side, cooking in batches if necessary. Set aside the cooked halloumi on a plate covered with foil to keep warm until you are ready to serve. In the same pan, throw in the walnuts and toasted for a few minutes. Pour in the honey and cook together with the nuts until caramelised. Be careful not to burn the honey!
- Halve the cherry tomatoes. Remove the broccoli and cauliflower from the oven and squeeze over the juice of a whole lemon, using your hand to catch any pips.
- Get a large bowl and toss together the watercress, tomatoes, parsley, lentils and roasted veg before piling onto a large serving platter or onto individual plates. Arrange the fried halloumi on top, then dot over the caramelised walnuts and drizzle with olive oil. Sprinkle over some salt and black pepper and serve!
Cabbage Medley Salad with Watercress, Carrot, Creamy Mustard Dressing and Sunflower Seeds
Fibre rich cabbage, watercress, carrot and sunflower seeds – your gut will love you!
Serves 2
Preparation time: 10 minutes
Cooking time: 0 minutes
| (serving size 680g) | 100g | Serving |
| Protein (g) | 1.3 | 9 |
| Fibre (g) | 2.7 | 18 |
Ingredients
- ½ each red & white cabbage
- 85g watercress
- 1 carrot
- Sunflower seeds
For the dressing:
- 4tbsp olive oil
- 2tbs mayo
- 1tbsp mustard
- 1 tbsp honey
- 1 tsp lemon juice
Method
- Roughly chop your cabbage. Using a vegetable peeler, cut the carrot into ribbons.
- Mix the ingredients for the dressing – season to taste
- Toss the watercress, cabbage and carrot together, assemble on a plate before drizzling with dressing and sprinkling with sunflower seeds.
Serves 2
Preparation time: 10 minutes
Cooking time: 0 minutes
| (serving size 680g) | 100g | Serving |
| Protein (g) | 1.3 | 9 |
| Fibre (g) | 2.7 | 18 |
Ingredients
- ½ each red & white cabbage
- 85g watercress
- 1 carrot
- Sunflower seeds
For the dressing:
- 4tbsp olive oil
- 2tbs mayo
- 1tbsp mustard
- 1 tbsp honey
- 1 tsp lemon juice
Method
- Roughly chop your cabbage. Using a vegetable peeler, cut the carrot into ribbons.
- Mix the ingredients for the dressing – season to taste
- Toss the watercress, cabbage and carrot together, assemble on a plate before drizzling with dressing and sprinkling with sunflower seeds.
Visit www.watercress.co.uk for more information.
