This is adapted from a 1996 Readers’ Digest publication called Eat Well, Live Well.
It is a tasty, nutritious vegetarian meal and the leftovers can be re-purposed as filling for tacos (or just warmed up and consumed from a bowl) the next day.
1Heat the oil in a large, heavy-based frying pan.
2Add the onions and stir to coat with the oil.
3Add ¼ cup of the stock, reduce the heat, cover the pan and cook gently for 5 minutes.
4Remove the lid, raise the heat to medium-high and cook, stirring constantly, until the liquid is gone and only a small amount of oil remains, and the onions are turning a light golden colour.
5Add all the spices and mix well.
6Add the carrot, garlic, and capsicum and stir to coat the vegetables with the spice mix.
7Add the remaining stock, water, tomato sauce and tomato paste and mix well.
8Bring to the boil, then cover and reduce the heat to low.
9Simmer for about 30 minutes, then check for tenderness. You will almost certainly need to add extra water – do this ½ cup at a time, and simmer for 5 minutes before checking again. Continue this process until the mix is tender enough to suit your taste.
10Serve with a spoonful of yoghurt and a sprinkling of chopped herbs, and either a salad, or cooked vegetables of your choice.
3Tbsp vegetable oil
2 small to medium onions, thinly sliced
3 cups stock (your own or Massel ‘chicken’, which is completely vegetarian and gluten free, would be fine) plus extra water as needed – you may need a total of an extra 1 to 1 ½cups of liquid depending on the lentils and the type of rice you use
2 cloves garlic, peeled and finely chopped
1 tsp each ground cumin and curry powder of your choice
½ tsp each ground cardamom, cinnamon and ginger
½ tsp Greggs chilli seasoning (which is mostly paprika) or something hotter if you prefer
½ cup homemade or salt-reduced tomato sauce
½ cup hot water
2 Tbsp tomato paste
¾ cup long-grain brown rice
¾ cup brown lentils (not the red ones – they go mushy very quickly. This recipe needs the firmer texture of brown lentils)
2 medium carrots, peeled and grated
1 red capsicum, deseeded and cut into fine strips
Optional accompaniments of plain unsweetened yoghurt and chopped herbs, such as mint, coriander and/orparsley