Red Lentil Kedgeree (with a twist)

by Anne Myers-Wright RD/APD

Posted on Dec 1, 12:44 PM in and . Comments [2].

Here in the AM Dietetics household, we are trying to include more plant based meals on the weekly menu. I really like this kedgeree recipe, which includes lentils. It’s great for any meal of the day but I especially like it as a lunch meal, (I’m not a big fan of sandwiches).
Many people are afraid of using dried lentils. This is such a shame as they are a great addition to meals – cheap, full of fibre and protein- and aren’t as difficult to use as you would imagine. This kedgeree uses dried lentils but you don’t have to soak them overnight, just for ten minutes or so.

Red lentil kedgeree with avocado and tomato (serves 4)

Ingredients

*150g basmati rice
*150g red lentils
*15g butter
*1 tbsp. oil
*1 medium onion, peeled and chopped up
*1 tsp ground cumin
*4 cardamom pods, bruised
*1 bay leaf
*450ml vegetable stock
*1 ripe avocado, peeled, seeded and diced
*1 tbsp. lemon juice
*4 plum tomatoes peeled and dice
*2 tbsp. freshly chopped d coriander
*Salt and pepper to taste

Method

Put the rice and lentils in a sieve and rinse under cold water. Tip into a bowl then pour enough cold water to cover and leave to soak for ten minutes.
Heat the butter and oil in a saucepan. Add the sliced onions in the saucepan and cook gently, stirring occasionally, for around ten minutes until softened. Stir in the cumin, cardamom pods and bay leaf and cook for a further minute, stirring all the time.
Drain the rice and lentils, rinse again and add to the onions in the saucepan. Stir in the vegetable stock and bring to the boil. Reduce the heat, cover the saucepan and simmer for 15 minutes or until the rice and lentils are tender.
Place the sliced avocado in a bowl and toss with the lemon juice. Stir in the tomatoes and chopped coriander. Season to taste with salt and pepper.
Fluff up the rice with a fork, spoon into a warmed serving dish and spoon the avocado mixture on top. Garnish with a lemon or lime slice and serve.

(photo:pixabay)

Tags: Budget Meals, Fibre, Kedgeree, Lentils. Protein, Plant Based, Vegan, Vegetarian

About the author

Anne Myers-Wright RD/APD

Anne is a Health Professions Council (HPC) registered dietitian (RD), an Accredited Practicing Dietitian (APD- Australia), a fellow of the Higher Education Academy (FHEA), a member of the British Dietetic Association, The Nutrition Society and of The Dietetics Association of Australia.

Comment

  1. Sounds great, I loved red lentils, they are a store cupboard go to when running low on fresh food. I will have to try this recipe out. When I first saw the title I expected it to be red lentils mixed with fish!!

  2. Sounds really tasty… red lentils are a pantry staple and often help me out when I haven’t had time to shop… I’ll give it a try when I next have avocados in.

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