Prebiotic-rich Green Lentil, Haricot Bean & Red Cabbage Curry

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Ingredients
  • 1 Small onion -diced
  • 4 Cloves garlic -crushed
  • 2 Sticks of celery – chopped
  • 3 Tbsp Extra virgin olive oil
  • 1 1/2 Tsp Cumin seeds
  • 1 Tsp Coriander seeds
  • 1 Tsp Mustard seeds
  • 1/2 Tsp Fennel seeds
  • 1 Flat tsp hot chilli powder
  • 1 Tsp Turmeric
  • 1 Small green chilli
  • 1 Flat tsp Garam Masala
  • 1/2 Red Cabbage – Shredded
  • 1 400g Tin of Green lentils
  • 1 400g Tin of Haricot beans
  • 1 400g Tin of Plum tomatoes – blitz in a blender
  • 160ml Tin Coconut cream
Method
  • Heat the oil on a low heat in a large pan
  • Start to sautee the chopped onion, chopped celery and crushed garlic
  • Crush the Cumin, Coriander, Mustard and Fennel seeds in a pestle and mortar.  Add to the onions and garlic
  • Add the Turmeric, chopped green chilli & chilli powder to the pan. Mix and toast the spices in the pan for a total of 5 minutes
  • Add the shredded cabbage. Stir for another 5 minutes
  • Mix in the blended plum tomatoes. Cook for another 5 minutes until the cabbage is slightly softened
  • Add the lentils, haricot beans and coconut cream. Cook for another 5 minutes, stirring regularly
  • Finally, add the Garam Masala and cook for another 2 minutes
  • Season with sea/rock salt
  • Enjoy with wholegrain basmati rice
Healthy tip

This delicious and spicy curry is rich in Prebiotics. Prebiotic foods are high in special types of fibre that support digestive health and beneficially nourish the good bacteria in the gut. Whilst probiotics populate our intestines with friendly bacteria, prebiotics provide food for the bacteria. They promote the increase of friendly bacteria in the gut, help with various digestive problems and boost your immune system. Garlic, onions, beans, lentils and red cabbage are all incredibly rich sources of prebiotics.

Apart from containing a generous serving of prebiotic foods, the beans and lentils provide a rich source of complete protein as well as iron and B-vitamins. The various spices provide an anti-inflammatory boost which help to reduce inflammation in the body. Overall, this highly nourishing meal is incredibly well balanced and is suitable for vegans. Give it a go and let me know what you think as I would love to hear your feedback!

Serves up to 4 people

 

Author: clairekinghealthandnutritioncoach

Welcome! My name is Claire and I am a proud mum, Complementary Healthcare Therapist, Integrative Nutrition Health Coach and passionate lover of food and nutrition.

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