Ten minutes is all you need to make this protein-rich lentil yoghurt recipe….

What You Need

200g split red lentils, washed and soaked for 30 minutes (okay, so this one is cheating a little)
1 small onion, peeled
40g ginger, peeled
3 cloves garlic, peeled
2 to 3 mild green chillis (or buy one of those pre-chopped packs of garlic, ginger and chilli from Woolworths to save time)
1½ tsp black mustard seeds
4 tbsp sunflower oil
2 tsp ground coriander
1½ tsp ground cumin
1 tsp ground turmeric
1 tsp paprika
10 curry leaves
300g ripe tomatoes, peeled and chopped
2 tsp caster sugar
½ tsp salt, or to taste
Handful fresh spinach leaves
1 bunch fresh coriander

To serve
150g low-fat yoghurt
75g cucumber, finely diced
1½ tbsp olive oil

Method

If they aren’t pre-chopped, put onion, garlic, chilli and ginger in a food processor and pulse to a chunky purée. Put mustard seeds in a heavy-based pot and place over medium heat. When they begin to pop, add onion mixture and sunflower oil. Stir and cook over a low heat for two minutes. Add spices and curry leaves, and continue cooking and stirring for another two minutes. Add lentils and their soaking water, tomatoes, caster sugar and a pinch of salt. Cover and simmer for five minutes or until lentils are fully cooked. Add a handful of fresh spinach at the end, stirring to allow leaves to wilt (we served it fresh in the picture). Whisk yoghurt, cucumber and oil with some salt. Stir fresh coriander into lentils, taste and season. Divide into bowls, top with dollops of the cucumber and yoghurt “raita” and garnish with coriander.

Serves 4. Per 244g serving: 1 755kJ, 21g fat (2.5g sat), 0mg cholesterol, 330mg sodium, 43g carbs, 10g fibre, 8g sugars, 18g protein

You’ll also love this guilt-free lentil, spinach and ricotta ricotta lasagne. Plus: 5 toast toppings to get you through the avo drought.