Lentils cooked with carrot, peas, onion and tomato under a potato topping, baked until browned. Vegan, thirty-five minutes.
Lentils are measured cooked; 200 g cooked is about 80 g dry, or a drained tin.
- Ready in35 minutes
- Prep8 min
- Cook27 min
- Serves1
Ingredients
- 220 g lentils (cooked, or canned and drained)
- 80 g carrots
- 60 g peas (frozen)
- 50 g onions
- 120 g tomatoes, chopped or crushed (canned)
- 220 g potatoes (baked or boiled)
- 6 g olive oil
Method
- Cut the potatoes into chunks and boil for 15 minutes; drain and mash with a little of the olive oil, salt and pepper.
- Meanwhile dice the onion and carrot and cook them in the rest of the oil for six minutes. Add the chopped tomatoes, the lentils and the peas and simmer for five minutes. Season.
- Heat the grill or the oven to 220 C (425 F). Spoon the lentils into a small dish, spread the mash over the top and rough it up with a fork.
- Bake or grill for ten minutes until the top is browned.
What this plate gives you
Thirty grams of fibre is more than the 28 g the Dietary Guidelines set for a 2,000-calorie day, from 220 g of lentils and the vegetables and potato; the lentils carry most of the 32 g of protein. At 651 calories it is a third of that day, with 8 g of fat, the lowest of the large dinners. The lentils and potatoes are measured cooked. Rough the top of the mash with a fork before it goes under the grill and the ridges brown.
Swaps
- Sweet potato for the top: about the same numbers.
- A spoon of Marmite or soy in the lentils: no change worth counting, more depth.
- Grated cheddar on top: about 80 more calories, and not vegan.
Keeping it
It keeps four days in the fridge and freezes for three months; reheat in the oven at 180 C for twenty minutes.
