Chicken with red split lentils

This is a great recipe for the family in winter, as it is really warming. It is also very high in dietary fibre and provides antioxidants and numerous vitamins and minerals.

While this recipe has a lot of ingredients, it’s really easy to prepare and cook. Once the lentils are in, you just need to stir occasionally until it is cooked and ready to be eaten.

It’s very high in protein per serve (great satiety + muscle support). Has a lot of soluble and insoluble fibre, which are great for gut health and reducing cholesterol.

Quick nutrition run-down

• Very high protein per serve (great satiety + muscle support)
• Excellent fibre from lentils and vegetables (gut + cholesterol benefits)
• Moderate fat, mostly unsaturated (olive oil + chicken)
• Relatively low sodium for a lentil-based stew
• Naturally iron-rich and anti-inflammatory thanks to lentils, turmeric and cumin

Ingredients

• 500g skinless organic chicken thigh fillets
• 250g red split lentils
• 2 red peppers, sliced 5cm strips
• 250g peas (fresh or frozen)
• 100g red (Spanish) onions, coarsely chopped
• 3 large garlic cloves, crushed
• 1 Tspn fresh ginger, grated finely
• 1 L chicken stock (or water)
• 2 Tspn ground cumin
• 1 Tspn ground turmeric
• 1 Tbspn extra virgin, cold pressed olive oil
• 1 Tspn cumin seeds
• 1 Tbsp lemon juice
• 1/4 Tspn garam masala
• 2-4 Tbspn fresh coriander, chopped

Method

1. Add the chicken stock (or water) to a heavy pot.
2. Add the onions, lentils, ground turmeric and ground cumin to the water.
3. Cook on a low heat for 30 minutes.
4. Add the chicken and bring the water to the boil.
5. Reduce the heat and simmer for a further 30 minutes.
6. Heat the olive oil in a small frying pan and add the cumin seeds.
7. When the cumin seeds start to sizzle, add the garlic and ginger.
8. When the garlic has become soft and slightly golden in colour remove them from the heat and add to the pot with the chicken and lentils.
9. Add the peas, lemon juice and garam masala to the pot and cook for a further 5 minutes, stirring all the ingredients through to ensure they are all combined properly.
10. Serve sprinkled with fresh coriander.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.