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
Total cost: $5.10
(at time of publication)
Ingredients
- 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 coriander, to garnish
- sliced chilli, to garnish
Instructions
- 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 448cal
-
Kilojoules 1880kJ
-
Protein 32g
-
Total fat 18g
-
–Saturated fat 3g
-
Carbohydrates 35g
-
–Sugars 21g
-
Dietary fibre 16g
-
Sodium 720mg
-
Calcium 280mg
-
Iron 6.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
