Courgette, dudhi and lentil curry

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!

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Prep Time 15

Cook Time 45

Resting Time 4

Total Time 1

Servings: 2 people

Cuisine: Indian

Calories: 1234

Ingredients Method

Ingredients

100 g leek 22 Kcal
15 Oil squirts 15 Kcal
5 g garlic cloves 7 Kcal
250 g courgette 45 Kcal
250 g bottle guard dudhi (38Kcal)
50 g red pepper 16 Kcal
1 tin plum tomatoes 90 Kcal
100 g 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

Method

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.