Lentil and cauliflower curry
Built around lower-GI carbohydrate choices; this finished recipe has not been GI-tested. Portion size and cooking method still matter.
Ingredients:
- Green lentils (800 g)
- Cauliflower (300 g)
- Red pepper (200 g)
- Onion (120 g)
- Garlic (10 g)
- Tinned tomatoes (400 g)
- Water (250 ml)
- Olive oil (30 ml)
- Curry powder (2 g)
- Lemon juice (20 ml)
- Salt and pepper
Method:
A generous pan for the middle of the table
Serves 4. Allow 40 minutes. Start with fully cooked, drained pulses; canned ones make this an easy weeknight dinner. Kidney beans must be canned or properly cooked beforehand, never added raw.
Give the vegetables a head start
Peel and chop the onion and garlic. Wash and cut the firm vegetables into 2 cm pieces, keeping any leaves separate. Heat the oil in a wide, deep pan. Cook the onion and firm vegetables over medium heat for 8–10 minutes, stirring, until they begin to soften and colour. Add garlic and the listed spice or dried herb and stir for 30 seconds.
Make it a stew
Add the tomatoes, water and pulses. Break up the tomatoes with a spoon, cover loosely and simmer for 20 minutes. Stir occasionally, checking that the bottom is not catching. Fold in leafy vegetables for the final 5 minutes. The sauce should coat the pulses; add a little water if it becomes too dry.
Finish with something bright
Stir in the lemon, then taste for salt and pepper. If feta is listed, crumble it over the finished pan. Serve in four bowls, with the pulses supplying the main carbohydrate portion. This is a recipe built around lower-GI choices, not a measured GI claim.