Name: Courgette, dudhi and lentil curry
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Ingredients: 100g leek (22 Kcal); 15 Oil squirts (15 Kcal); 5g garlic cloves (7 Kcal); 250g courgette (45 Kcal); 250g bottle guard (dudhi) (38Kcal); 50g red pepper (16 Kcal); 1 tin plum tomatoes (90 Kcal); 100g mung dhal lentils (231 Kcal); Spice mixture (29 Kcal):; ½ tsp mustard seeds; 1 tsp cumin powder; 1 tsp coriander powder; ¼ tsp turmeric powder; ½ tsp paprika; ¼ tsp chilli powder; ¼ fenugreek powder; ½ tsp salt; ¼ tsp black pepper; 10 curry leaves

Courgette, dudhi and lentil curry

22 Jul 2019

by Wholeness

Prep Time

15 minutes

Cook Time

45 minutes

Total Time

1 hour

Background

If you’re on a low-carb or the 5:2 diet, it’s essential to count the calories. It’s also important not to feel hungry, which is possible, if you use the ingredients cleverly for your meals. There are many vegetables that are incredibly low in calories - such as mushrooms, leek, courgette and bottle guard. This Courgette, dudhi and lentil curry is enough for two portions or two people - each portion is only 259 Kcal, yet it’s tasty and filling. Serve it with brown rice or low-cal flatbread bread. 100g of cooked rice is about 120Kcal - so if you mix it with 200g is still within your daily limit!

Ingredients

100g leek (22 Kcal)
15 Oil squirts (15 Kcal)
5g garlic cloves (7 Kcal)
250g courgette (45 Kcal)
250g bottle guard (dudhi) (38Kcal)
50g red pepper (16 Kcal)
1 tin plum tomatoes (90 Kcal)
100g mung dhal lentils (231 Kcal)
Spice mixture (29 Kcal):
½ tsp mustard seeds
1 tsp cumin powder
1 tsp coriander powder
¼ tsp turmeric powder
½ tsp paprika
¼ tsp chilli powder
¼ fenugreek powder
½ tsp salt
¼ tsp black pepper
10 curry leaves

Instructions

Soak the lentils for at least 30 minutes, then drain.
Thinly slice the garlic and leek. Cut the dudhi, courgette and red pepper into bite-sized pieces.
Put the leek and garlic into a heavy-based pan , squirt it with oil, then sauté it over low & under cover heat for 10 minutes, until the leek starts to fall apart. Add the courgette , pepper and dudhi and a splash of water, then cook for another 8-10 minutes under cover.
Meanwhile measure out the spice mixture.
When the veggies are tender, add the spices and stir until the mustard seeds start popping. Then add the tinned tomatoes. Rinse the tin with water and add this to the curry.
Add the mung lentils, bring to the boil, cover and gently simmer for 20-30 minutes until the dhal is tender and the sauce has thickened.
Serve warm.