Tomato, Lentil and Kale Curry with Zesty Quinoa

A flavoursome curry that is a nutritious source of fibre and Vitamin's A & C while remaining low in fat and sodium.

Yields4 Servings
Prep Time15 minsCook Time30 minsTotal Time45 mins
 3/4 Cup red lentils
 2 Cups vegetable stock, reduced salt
 1 Tsp. curry powder
 1 x 400g Tin tomatoes
 1 Cup pumpkin, diced, uncooked (225g)
 1 Medium red onion diced
 2 Cloves garlic chopped
 2 Medium stalks celery, finely chopped
 1 Cup kale chopped
 Black pepper to taste
Zesty quinoa
 1/2 Cup quinoa, black or white
 1 Cup cold water
 1/4 tsp. Lemon zest
To finish
 4 Tbs. yoghurt (low fat, Greek or natural)
 Handful coriander chopped
1

Cover the bottom of a large saucepan with a little water (instead of oil)

2

Add onion, garlic and celery

3

Cook on a low heat until the onion is clear, about 5 minutes

4

Add curry powder and cook for 1 minute, mixing well

5

Add pumpkin, tinned tomatoes and vegetable stock and stir well

6

Rinse lentils under cold water for 30 seconds then add to the saucepan with the kale

7

Cook on a low heat for 30 minutes or until the curry has thickened and the lentils and pumpkin are cooked

Zesty quinoa
8

While curry is cooking, cook quinoa according to instructions on the packet (generally 1 part quinoa to 2 parts water)

9

Add lemon zest to cooked quinoa and stir through

To finish
10

Place lentil curry into individual bowls

11

Top with zesty quinoa, yoghurt and coriander

12

Serve hot and enjoy

Nutrition Facts

Servings 4


Amount Per Serving
Calories 157
% Daily Value *
Total Fat 1.96g4%
Saturated Fat 0.47g3%
Sodium 429.25mg18%
Total Carbohydrate 22.20g8%
Dietary Fiber 6.17g25%
Sugars 11.51g
Protein 8.78g18%

Vitamin A 57.35%
Vitamin C 62.16%
Calcium 10.10%
Iron 11.33%
Vitamin B12 1.67%
Iodine 3.78%
Magnesium 16.96%
Zinc 13.75%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

For those who are lactose free,  try a lactose free option such as coconut yoghurt.

 

 

Ingredients

 3/4 Cup red lentils
 2 Cups vegetable stock, reduced salt
 1 Tsp. curry powder
 1 x 400g Tin tomatoes
 1 Cup pumpkin, diced, uncooked (225g)
 1 Medium red onion diced
 2 Cloves garlic chopped
 2 Medium stalks celery, finely chopped
 1 Cup kale chopped
 Black pepper to taste
Zesty quinoa
 1/2 Cup quinoa, black or white
 1 Cup cold water
 1/4 tsp. Lemon zest
To finish
 4 Tbs. yoghurt (low fat, Greek or natural)
 Handful coriander chopped

Directions

1

Cover the bottom of a large saucepan with a little water (instead of oil)

2

Add onion, garlic and celery

3

Cook on a low heat until the onion is clear, about 5 minutes

4

Add curry powder and cook for 1 minute, mixing well

5

Add pumpkin, tinned tomatoes and vegetable stock and stir well

6

Rinse lentils under cold water for 30 seconds then add to the saucepan with the kale

7

Cook on a low heat for 30 minutes or until the curry has thickened and the lentils and pumpkin are cooked

Zesty quinoa
8

While curry is cooking, cook quinoa according to instructions on the packet (generally 1 part quinoa to 2 parts water)

9

Add lemon zest to cooked quinoa and stir through

To finish
10

Place lentil curry into individual bowls

11

Top with zesty quinoa, yoghurt and coriander

12

Serve hot and enjoy

Tomato, Lentil and Kale Curry with Zesty Quinoa

No hard sell and no cookie cutter solutions

We have clients travelling for over three hours to come and see us for a range of dietary and health related conditions.  We also receive referrals from over 150 GP’s and specialists throughout WA for those on health care plans and with more complicated health conditions.

Gastric conditions and diseases are our specialty and we consult with many clients who have suffered for years or decades and sometime their whole life with debilitating symptoms.  Migraines, persistent cough, skin conditions, nerve and pain sensitivity and many other symptoms can be related to diet and food chemicals.  Many of our clients experience relief from symptoms within two weeks following our advice.

However, we see a range of clients ranging in age from toddlers to people in their 90’s for all dietary related health conditions including bariatric surgery, children’s dietary issues, weight loss, diabetes and so much more.

Team of Nutritionists and Dietitians

We share our knowledge and our personal stories to inspire, educate, and motivate you, and show you that being healthy can be simple and fun.

Lisa
Nutrition Facts

Servings 4


Amount Per Serving
Calories 157
% Daily Value *
Total Fat 1.96g4%
Saturated Fat 0.47g3%
Sodium 429.25mg18%
Total Carbohydrate 22.20g8%
Dietary Fiber 6.17g25%
Sugars 11.51g
Protein 8.78g18%

Vitamin A 57.35%
Vitamin C 62.16%
Calcium 10.10%
Iron 11.33%
Vitamin B12 1.67%
Iodine 3.78%
Magnesium 16.96%
Zinc 13.75%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Book A Dietetic Consultation

Follow us

Head Office:

461 Scarborough Beach Road, Osborne Park WA 6017

Phone: (08) 9385 7755
Fax: (08) 6161 6588

Write to us

X

Forgot Password?

Join Us

Password Reset
Please enter your e-mail address. You will receive a new password via e-mail.