Archives for the month of: February, 2014

Green lentil, feta and beet salad

Another really simple but filling and tasty salad. Lentils take a while to cook, so I tend to cook two cups at a time and freeze or refrigerate the leftovers to use at a later date. If you have a pressure cooker, it only takes 10 minutes to cook them.

I didn’t get around to taking a photo of this dish, but it was so good that I will be making it again (using one of my frozen batches!) and will refresh this post with a picture then [done!].

Green lentil, feta and pickled beet salad (serves 1)

Ingredient Calories per serving
1 cup cooked green lentils 230
25g feta cheese 66
50g pickled beets 33
½tsp olive oil 20
1 tsp wine vinegar 1

Total calories per serving: 350

Method: Crumble or slice the feta into small pieces and chop the beets up if they are large. Combine all the ingredients and enjoy!

Tuna, chickpea and sweetcorn salad

This is a really easy pantry-cupboard salad to throw together when you need a lunch for work and don’t have a lot of time to make one. Canned chickpeas are great for this, but if you’re feeling more organised, you could also cook dried peas which have been soaked overnight – you then need to simmer them for an hour (or cook for 15 minutes in a pressure cooker). Home cooked chickpeas taste better, but canned is good if you need speed!

Tuna, chickpea and sweetcorn salad (serves 2)

Ingredient Calories per serving
1½ cups cooked chickpeas 214
1 cup cooked sweetcorn kernels (canned is fine) 62
120g (1 small can) albacore tuna 70
1 tsp olive oil 20
1 tbsp wine vinegar 2
salt and pepper to taste 0

Total calories per serving: 365

Method: Drain the tuna, chickpeas and corn and combine in a bowl, adding the oil and vinegar and seasoning to taste. If you’re using frozen corn, steam or microwave it for a minute or two and allow to cool before combining it with the other ingredients.

It’s still very cold and very snowy here, so fasting meals continue to be spicy and colourful to compensate!

Today’s is a warming matar dal, similar to the one I featured back in 2012, but with winter kale instead of summer’s zucchini.

Matar Dal with Kale

Matar dale with kale (serves 1)

Ingredient Calories per serving
¼ cup yellow split peas 168
1 tbsp butter or oil 100
1 onion, diced 47
1 red chilli pepper, sliced 3
1 tsp cumin seeds 8
1 tsp mustard seeds 15
½ tsp allspice 2
½ tsp turmeric 4
25g kale, chopped 12

Total calories per serving: 365

Method: Rinse peas and place in a pan with enough water to cover the peas to the depth of half an inch/1 cm (about one and a half cups). Bring to the boil and then simmer for 20-30 minutes or until the peas are tender – or cook for 10 minutes in a pressure cooker.

Heat the oil in another pan and stir in the onion, cooking on a low heat for 5-10 minutes until they have softened. Stir in the chilli pepper, then the spices. Raise the heat and cook for a few minutes until the spices become fragrant, then lower the heat and stir in the kale and cook until the kale is soft. Stir in the cooked split peas, which by now should be cooked. If the peas are too watery, strain off some of the liquid before adding them to the curry.

I served mine over rice, which adds another 170 calories to the total.