Ingredients

50 g (2 oz) red lentils 200 g (7 oz) basmati or long-grain rice
2 tablespoons vegetable oil 1 onion, finely chopped 1 cm (/2 inch) piece of cinnamon stick
1 black cardamom pod, split or bruised (optional) 1 teaspoon cumin seeds 2-3 cloves
1/4 teaspoon turmeric
1/2 teaspoon chilli powder 2 teaspoons Ginger and Garlic Paste
1 tablespoon natural yogurt 75 g (3 oz) green beans, chopped
75 g (3 oz) carrot, diced 50 g (2 oz) tomato, chopped 450 ml (1/4 pint) water
Pulses including lentils, chickpeas, soya beans and kidney beans are an important part of a low glycaemic index (GI) diet. Asian and Mediterranean populations eat approximately 250 g (8 oz) or more of pulses per week, and therefore it is recommended that you try to eat beans – either dried or canned – at least...

Instructions

1.Wash the lentils and rice together, then soak in a bowl of water for 15-20 minutes. Drain and set aside.
2.Heat the oil in a saucepan, add the onion, cinnamon, cloves, cardamom (if using) and cumin seeds and fry gently for about 5 minutes, stirring frequently, until the onion turns a deep golden colour.
3.Add the turmeric, chilli powder, ginger and garlic paste yogurt and a little water and cook for 2-3 minutes, adding a little more water if necessary. Stir in the beans, carrot and tomato and cook for 1-2 minutes.
4.Add the rice and lentils, stir to mix, then add the measured water. Cover the pan with a close-fitting lid and bring to the boil. Reduce the heat and simmer for 20 minutes, then allow to stand for 3-4 minutes before serving.

Pulses including lentils, chickpeas, soya beans and kidney
beans are an important part of a low glycaemic index
(GI) diet. Asian and Mediterranean populations eat
approximately 250 g (8 oz) or more of pulses per week,
and therefore it is recommended that you try to eat beans
– either dried or canned – at least twice a week. There is a
very wide range to choose from and they make a tasty
and satisfying addition to soups, casseroles, stews, salads
and sauces.

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