Spicy pumpkin and lentil tagine

Prep

10 min

Cook

40 min

Serves

4

Skill

Vegetarian

Spicy pumpkin and lentil tagine

Prep

10 min

Cook

40 min

Serves

4

Skill

Beans and Legumes Mains Entertaining Low in Fat Low in Sugar Low in Sodium

This richly spiced dish is simple to prepare.

Ingredients

1 tbsp sunflower oil
1 brown onion, finely chopped
3 garlic cloves, crushed
1 tsp ground cumin
1 tsp ground sumac
1 tsp ground coriander
1⁄4 tsp ground chilli (optional)
420g can low salt diced tomatoes
1 tbsp tomato paste
1⁄2 tsp sugar
1⁄4 cup flat leaf parsley, chopped
1⁄4 cup coriander leaves, chopped
400g can brown lentils (drained and rinsed)
600g butternut pumpkin, seeded and chopped into 2cm pieces

Nutrition per serving

Weight, measurement and temperature conversions

775 kJ

energy kj

5 g

protein

1 g

saturated fat

4 g

dietary fibre

14 g

carbohydrate

9 g

sugars

170 mg

sodium

Method

Heat oil in a large saucepan, add the onion and cook over low heat until softened. Add the garlic, cook for a few seconds, then stir in the ground spices. Cook for 30 seconds, add the tomatoes, tomato paste, sugar, half the parsley and coriander.
Add the lentils and chopped pumpkin, stir well, then cover and simmer for 15-20 minutes or until the pumpkin is tender.
Sprinkle with remaining parsley and coriander to serve.
Serve with couscous with currants and almonds.

1 tbsp sunflower oil
1 brown onion, finely chopped
3 garlic cloves, crushed
1 tsp ground cumin
1 tsp ground sumac
1 tsp ground coriander
1⁄4 tsp ground chilli (optional)
420g can low salt diced tomatoes
1 tbsp tomato paste
1⁄2 tsp sugar
1⁄4 cup flat leaf parsley, chopped
1⁄4 cup coriander leaves, chopped
400g can brown lentils (drained and rinsed)
600g butternut pumpkin, seeded and chopped into 2cm pieces

Nutrition per serving

Weight, measurement and temperature conversions

775 kJ

energy kj

5 g

protein

1 g

saturated fat

4 g

dietary fibre

14 g

carbohydrate

9 g

sugars

170 mg

sodium