I was recently had a high cholesterol reading and decided that I would try and sort this out with diet. I found it quite good fun, as I like all the foods which will help. In addition to this, pulse vegetables make cheap alternatives to meat and can be made with store cupboard items. I discovered that frozen chopped onions and frozen chopped peppers can be useful for cooking after work or when the vegetable rack is bare. This serves about 4.
1 large onion, chopped
1 large red pepper, chopped
2 cloves garlic, chopped
2 hot chillies or to suit your taste, finely chopped
or 1 tsp chilli powder
1 tablespoon tomato puree
2 teaspoons paprika
120g green or puy lentils
120g red lentils
1 tin chopped tomatoes
1 vegetable stock cube dissolved in 300m1 hot water
2 tins red kidney beans, rinsed and drained
2 tablespoons fresh herbs - oregano or thyme
2 tablespoons olive oil
Freshly ground pepper
- Heat the oil in a large pan and fry the onion, pepper, garlic and chillies. Turn the ingredients around to avoid sticking for about 5 minutes, until the start to soften but not brown.
- Add the tomato puree and paprika and cook for about a minute, stirring, so that the puree caramelises a little, otherwise it tastes sharp.
- Add both sorts of lentils and stir into the mixture then add the tomatoes and stock. Bring to the boil.
- When the mixture is boiling, stir and turn down to a gentle simmer and place the lid on the pan. Cook for about 10 minutes and check whether you need more water. If so, add boiling water from the kettle, to save reheating.
1. Add the kidney beans, herbs and pepper. Stir in and cook for a further 10 minutes or until the lentils are soft.
- Serve with brown rice. You can add relishes such as chopped avocado, chopped tomatoes and sour cream.