15 Minute Cumin Lentils

Who else is always super busy on a weekday? And you just want a yummy dinner that not only tastes but looks like it's taken a lot of time and effort? And on top of that being packed full of nutrition? Well look no further - this is the dish for you! This dish is quick and simple and with lentils being the main bulk of it - it is high in protein, iron, fibre and B vitamins. I love flavour and I can't stand food that has no punch to it! My favourite spice at the moment is cumin. Here is a little bit more about it before we get onto this recipe!

ABOUT

Cumin is an aromatic spice that is traditionally from the Easter Mediterranean and Upper Egypt. I am half Egyptian, so I was brought up with food that is warm and flavoursome like cumin is. Cumin comes in 2 main variety's - in seed form or ground. I personally always prefer using the seeds. I find that by dry frying cumin seeds before adding it to dishes, brings out it's flavour and softens it's spicy punch. Ground cumin tends to be used to marinate vegetables or meats prior to cooking - so hence why I have not used ground cumin in this week's dish.

HEALTH BENEFITS

Cumin contains key nutrients such as iron and copper which are required for our red blood cells to remain healthy. BBC good food states that just 1 tsp cumin seeds contain about 3mg of your daily iron intake (so 20% of daily iron intake for women and 34% for men). It is also suggested that cumin can improve digestion, help reduce stress and improve memory - however these suggestions are still in the early research phase.

Find the recipe for this week below!:

Serves: 2-3 people. Preparation and Cooking Time: 15 minutes.

INGREDIENTS

• 1/2 cup dried split red lentils

• 3/4 cup boiling water

• 1 green bell pepper

• 6 medium sized chestnut mushrooms

• 1 white onion

• 1 clove garlic

• 1 tbsp tomato puree

• 2 tbsp tomato ketchup

• 2 tsp cumin seeds

• 1 tsp turmeric

• 1/2 tsp black pepper

• 1/2 tsp cayenne pepper

• 1/2 tsp chilli flakes (optional)

• Extra virgin olive oil for frying

• Mashed sweet potato or cous cous to accompany

METHOD

1. Dry fry cumin seeds by heating a frying pan (with no oil etc.), add the cumin seeds and toss until they expel a warm and rich aroma - this should take only a few minutes. Then leave to cool.

2. Dice mushrooms, bell pepper, onion and crush garlic.

3. Fry vegetables in olive oil until soft and leave to the side.

4. Cook red lentils with 3/4 cup boiling water in a pot on the stove uncovered for approx. 5 minutes on a medium-low heat. TIP - red lentils cook very fast (hence why this dish is so quick to make!) and if left too long they will become a mushy consistency, so check them regularly.

5. Add cooked red lentils to the vegetables and mix with the dry-fried cumin seeds, turmeric, black pepper, cayenne pepper and chilli flakes. Mix together on a low heat

6. Stir in the tomato puree and ketchup and keep on a low heat so the flavours infuse together.

7. Prepare sweet potato or cous cous according to packet instructions.

8. Serve hot and enjoy!
   

Happy Cooking!

Ruth xxx