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Lentil Chilli

Preparation time: 10 min, Cooking time: 30 min, Cals per serving: 170

ingredients

serves: 6
oil-water spray for frying
2 red onions , chopped
1 tsp ground coriander
1 tsp ground cumin
1/2 tsp ground paprika
2 garlic cloves , crushed
2 sun-dried tomatoes , chopped
1/2 tsp crushed dried chilli flakes
120 ml (4 fl oz) red wine
300 ml (10 fl oz) vegetable stock
2 x 410g cans brown or green lentils , drained and rinsed
2 x 400g cans chopped tomatoes
sugar to taste
plain low-fat yogurt and chopped fresh coriander or fresh flat-leaf parsley to garnish
cooked rice to serve

method

1. Spray a pan with the oil-water spray and cook the onions for 5 minutes. Add the coriander, cumin and paprika. Combine the garlic, sun-dried tomatoes, chilli, wine and stock and add to the pan. Cover and simmer for 5 to 7 minutes. Uncover and simmer until the onions are very tender and the liquid is almost gone.

2. Stir in the lentils and tomatoes and season. Simmer, uncovered, for 15 minutes until thick. Stir in the sugar, then remove from the heat.

3. Ladle out a quarter of the mixture and whiz in a food processor or blender. Combine the pureed and unpureed portions. Garnish with the yogurt and herbs and serve with rice.

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