About this recipe: A little spice can turn a few everyday ingredients into something special. This simple, satisfying dish provides a wealth of vital vitamins and minerals and the right balance of essential protein and fibre. Serve with basmati rice and/or warm naan bread for plenty of energy-giving starchy carbohydrate.
*This dish works well with frozen vegetables – mixed vegetables, broad beans, sweetcorn and green beans are all suitable. *Replace the lentils with chickpeas. Drain 1 can chickpeas, about 400 g, and coarsely mash them, then add to the vegetable mixture in step 1. Reduce the quantity of stock to 300 ml (10 fl oz). *A creamy sauce complements eggs. Try swirling 150 ml (5 fl oz) plain low-fat yogurt into the vegetable mixture once the eggs have been removed from the pan. *Instead of adding boiled eggs, serve poached eggs on top of the spicy vegetable mixture.
The combination of spices in garam masala not only adds a distinctive flavour to Indian cooking, but has also been shown to possess natural preservative properties. These help to prevent bacterial growth in dishes that include it as an ingredient. (But foods should still be stored safely if they are not to be eaten immediately after cooking.)
B12, C, folate, iron, A, B1, B2, B6, E, niacin, copper, zinc, calcium, potassium, selenium