Mexican spiced lentils with chipotle tuna

Delivering all of your 5-a-day serves of veg, this meal for one is high in calcium and is full of spicy Mexican flavours. Who said a meal for one couldn't be exciting and pack a flavour punch!

Serves: 1

Time to make: 20 mins

Ingredients

More weights & measures

1 teaspoon olive oil
1 spring onion, finely chopped
1 carrot, diced
1 cup small broccoli florets
½ red capsicum, diced
½ x 400g can brown lentils in spring water, drained, rinsed
1 teaspoon ground cumin
1 teaspoon smoked paprika
½ teaspoon chilli flakes (or more to taste)
95g can chipotle-flavoured tuna (or other chilli tuna), to serve
¼ cup low-fat plain yoghurt, to serve
2 cherry tomatoes, halved, to serve
squeeze of lemon, to serve
handful roughly chopped fresh coriandercilantroX, to garnish
sliced chilli, to garnish

Instructions

Stay Awake

In a large pan, heat oil over medium-high. Add spring onion, carrot, broccoli and capsicum. Cook, stirring, for 4-5 minutes. Add lentils and spices. Cook, stirring, for 2 minutes. Add 1/4 cup water and simmer until water has absorbed.
Serve lentil mixture with tuna, yoghurt, tomatoes and a squeeze of lemon, garnished with coriander and chilli.

Variations

Make it gluten free: Check tuna and ground spices are gluten free.

HFG tip

Use remaining lentils to make a curry or bolognese. Or double the recipe and enjoy leftovers for lunch.

Nutrition Info (per serve)

Calories 448 cal

Kilojoules 1880 kJ

Protein 32 g

Total fat 18 g

Saturated fat 3 g

Carbohydrates 35 g

Sugar 21 g

Dietary fibre 16 g

Sodium 720 mg

Calcium 280 mg

Iron 6.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.