• low fat 0.87g 0.87%
  • low sat fat 0.11g 0.11%
  • low salt 3.10mg 0%
  • low sugar 1.20g 1.20%
*As guideline of daily recommended intake per 100g

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Ingredients:

Spice mix

Cooking method:

Cooking:

  1. Prick the skin of the eggplants, and roast in an oven at 180°C until soft.
  2. Remove the flesh from the eggplants and roughly chop.
  3. In a heavy based pan, sweat (cook gently) the onions and garlic in olive oil.
  4. Add the spice mix, tomato, eggplant, and half of the coriander and basil.
  5. Sweat for a few minutes to release the flavours.
  6. Add the lentils and potatoes cover with water.
  7. Bring to a simmer, and remove any scum, which rises to the surface.
  8. Simmer until lentils and potatoes are tender (approx 20 - 30 minutes).
  9. Finish by seasoning, and stirring through the lemon juice, and remaining herbs.
  10. To serve, garnish with some fresh coriander and lemon juice.

Spice mix:

  1. Lightly toast spices in a hot dry frypan until they crackle and become fragrant. (Be careful not to burn them).
  2. Grind mixture in a mortar and pestle or a spice grinder

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
740.84g
100.00g
Energy (kJ)
1712.11kJ
231.10kJ
Protein (g)
28.27g
3.82g
Total fat (g)
6.47g
0.87g
- Saturated fat (g)
0.83g
0.11g
- Polyunsaturated fat (g)
1.26g
0.17g
- Monounsaturated fat (g)
2.94g
0.40g
Cholesterol (mg)
0.00mg
0.00mg
Carbohydrate-available (g)
48.70g
6.57g
CarbohydrateSE (g)
48.67g
6.57g
- Sugars (g)
8.90g
1.20g
Water (g)
620.03g
83.69g
Dietary fibre (g)
20.68g
2.79g
Thiamin (mg)
0.57mg
0.08mg
Riboflavin (mg)
0.28mg
0.04mg
Niacin (mg)
4.74mg
0.64mg
Niacin equivalents (mg)
8.41mg
1.14mg
Vitamin C (mg)
42.39mg
5.72mg
Total folate (ug)
147.71ug
19.94ug
Total vitamin A equivalents (ug)
125.06ug
16.88ug
Retinol (ug)
0.00ug
0.00ug
Beta carotene equivalents (ug)
749.13ug
101.12ug
Sodium (mg)
23.00mg
3.10mg
Potassium (mg)
1532.67mg
206.88mg
Magnesium (mg)
118.80mg
16.04mg
Calcium (mg)
149.26mg
20.15mg
Phosphorus (mg)
444.67mg
60.02mg
Iron (mg)
8.55mg
1.15mg
Zinc (mg)
3.67mg
0.50mg

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