I’m going to call this one “3-Can-Dan” because the basis of this yummy vegetarian curry is just three tins and some dried herbs that you can keep in your pantry at all times for a quick, easy and tasty curry on lazy days.
Truthfully, we had just came home for 10 days in Spain so there was no fresh food in the house. I was researching curries using tinned lentil soup, since we had some in the cupboard, and was perplexed that I couldn’t find any online. There are a lot of recipes using cream of tomato soup which I might try out at a later date. So I was inspired to create a really easy curry out of tinned, dried and frozen food that we had in the kitchen. I am so happy with how it turned out, it tasted so much better than I expected and this is definitely a recipe I will make when I’m living on a student budget in Edinburgh. It happens to be a bonus that it is low in fat, contributes towards your five-a-day intake and is also vegan-friendly.
If you’re following Slimming World and want to make this a syn free delight, swap the sugar for sweetener and use one of the following lentil soups as your Healthy Extra B choice: Tideford Organic Foods Red Lentil Soup with Apricots & Chillies or New Convent Garden Soup Skinny Tomato Vegetables with Laird Lentils Soup. I used Weight Watchers Carrot & Lentil at 4 syns. Be wary – some canned soups have a lot of hidden sugars!
It takes about 20-30 minutes to put together and requires little to no skill. It serves about 4 people. You can serve as a main with rice or, like me, top a baked potato for lunch and freeze the leftovers for another day. It is super filling because of all the lentils and chickpeas which is great for staying fuller for longer. Remember the canned soup you choose will vary the taste slightly so you can experiment with flavour by trying different soups!
- 1 Can of Lentil Soup (about 300/400g)
- 1 Can of Chickpeas (drained)
- 1 Can of Chopped Tomatoes
- 1 Portion of Any Frozen Veg
- 1 Onion (peeled and finely chopped)
- 3 Cloves of Garlic (peeled and finely chopped)
- 2tsp Turmeric
- 2tsp Coriander Leaf
- 1tsp Mild Chilli Powder
- 1tsp Cumin
- 1tsp Sugar
- Salt and Pepper
- Optional: a dash of soy sauce and lemon juice for extra flavour
- Heat a little oil in a non-stick pan. Once hot, toss in your chopped onion and garlic and cook on a low-medium heat for 5 minutes before adding the portion of frozen veg and drained tin of chickpeas. Cook for a further 2-3 minutes.
- Once the frozen veg has begun to defrost, it’s time to add your spices: turmeric, coriander leaf, mild chilli powder and cumin. Coat thoroughly and let the spices fry into the veg for about 5 minutes.
- Pour in the tin of lentil soup and chopped tomatoes. Stir through. Add a good grinding of salt and pepper and the teaspoon of sugar to sweeten the tomatoes. Let simmer for about 15 minutes. The lentil soup and tomatoes should reduce into a yummy, thick sauce.
- Done! Serve on a bed of fluffy rice or on top of a baked potato.