Quinoa and Lime Curry with Seeded Flatbread

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This is an economical and complete one-pot meal, since it contains protein, carbohydrate and vegetables. It is also quick and easy to make, and even more sustaining when served with the flatbread. Rich in iron and calcium from lentils, spinach and quinoa you will receive a nutritional as well as a flavour boost.

Ingredients

  • 15 ml/1 tbsp rapeseed (canola) oil
  • 1 small onion, finely sliced
  • 1 clove garlic, peeled and crushed
  • 15 ml/1 tbsp garam masala
  • 115 g/4 oz cauliflower florets
  • 1 medium carrot, peeled and diced
  • 125 g/ oz/¾ cup pearl quinoa
  • 150 g/5 oz/generous ½ cup red lentils
  • 750 ml/ pints/3 cups boiling water
  • 400 g/14 oz canned chopped tomatoes
  • 15 ml/1 tbsp tomato purée (paste)
  • 115 g/4 oz spinach, washed and shredded
  • 15 ml/1 tbsp fresh coriander (cilantro), chopped, plus extra for garnishing
  • 30 ml/2 tbsp lime pickle
  • salt and ground black pepper
  • lime wedges and lime pickle, to serve

For the seeded flatbreads

  • 30 ml/2 tbsp mixed seeds, such as pumpkin, sunflower and poppy
  • 175 g/6 oz/ cups wholemeal (whole-wheat) flour
  • 175 g/6 oz/ cups quinoa flour
  • 7.5 ml/ tsp baking powder
  • 10 ml/2 tsp ground cumin
  • 2.5 ml/½ tsp salt
  • 30 ml/2 tbsp olive oil
  • about 175 ml/6 fl oz/¾ cup cold water
  • vegetable oil, for frying

Method

  1. Make the flatbread dough. Toast the seeds for 4-5 minutes under a medium grill (broiler) or in a dry frying pan.
  2. Combine the seeds with the flours, baking powder, cumin and salt in a large bowl. Add the oil and enough water to make a smooth, pliable dough; you may not need all the water. Knead lightly, cover with a dish towel and set aside.
  3. Make the curry. Heat the oil in a large pan, add the onion, garlic and garam masala and fry on medium heat for a few minutes to release the spice flavours. Add the cauliflower and carrot and fry for 3-4 minutes to soften.
  4. Add the quinoa, lentils, water, chopped tomatoes and tomato purée to the pan and bring to the boil. Reduce the heat and simmer for 15 minutes until the quinoa and lentils are cooked.
  5. Stir in the spinach, coriander and lime pickle and cook for 2 minutes more.
  6. Meanwhile, halve the flatbread dough and roll out very thinly (about 5 mm/4 in in thickness). Heat a little oil in a frying pan, and fry one on medium heat for 3-4 minutes, until it blisters and starts to singe slightly. Flip over and cook on the other side. Remove from the heat, cut into wedges or strips, and fold in a clean dish towel to keep the bread warm and soft. Repeat with the remaining dough.
  7. Check the curry for seasoning, then divide between four bowls, garnish with coriander and serve with lime wedges, flatbread and some lime pickle.

Variations

Replace the cauliflower and carrot with other vegetables, if you wish. Try green beans and potato, or mushroom and courgette (zucchini).

Nutritional Information: Energy 755kcal/1385kJ; Protein 30g; Carbohydrate 115g, of which sugars 12g; Fat 26g, of which saturates 5g; Cholesterol 0mg; Calcium 308mg; Fibre 10g; Sodium 460mg.