Lentils are a great source of soluble fibre, making them beneficial for lowering cholesterol and preventing heart disease. They also pack a mighty protein punch and are high in folate, manganese, iron and phosphorus. They are an easy, cost-effective way to bulk out meals and they soak up any flavours you put them with.
Serves 2-3 large eaters or you can serve with wholemeal wraps or pitas to make it go further.
Time in the kitchen: 20-30 minutes
400g chicken breast, sliced
2 heaped teaspoons of Patak’s Tandoori Paste
½ red onion, finely sliced
1 fresh red chilli, finely sliced (optional)
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 can brown lentils, drained
A splash of red wine vinegar
½ of a cos lettuce (about 4 cups), roughly chopped
1 courgette, peeled into ribbons
2 carrots, peeled into ribbons
1 good handful coriander (optional but I think it makes the salad)
1 lemon, cut into wedges
Feta cheese to serve (optional)
Salt and pepper to taste
Juice of 1 lemon
4-5 tbsp unsweetened yoghurt
1 heaped teaspoon of chutney (mango or fruit chutney work best)
In a bowl, combine the chicken and tandoori paste until the chicken is well coated. Heat a dash of olive oil in a frying pan on a high heat and cook chicken for 4-5 minutes, until the juices run clear. Remove the chicken from the pan and set aside.
Return the pan to the heat and add a little more oil, the mustard and cumin seeds followed by the onion and half of the chilli. Fry for a minute before adding the lentils, red wine vinegar and salt and pepper. Heat through and set aside.
Place dressing ingredients in a bowl and combine well. To assemble the salad, place lettuce, carrot and courgette on a large platter with the lentils and chicken. Spoon the dressing over the salad and top with extra chilli, feta cheese, coriander and lemon.
- I served this as it is but you could have it with wholemeal pitas or wraps if you need to make it go further.
- This photo actually uses beef as I didn’t have any chicken in the freezer but either works well, as does tofu for a vegetarian option.