High Fiber

lentil-cauliflower-dahl View Ingredients View Nutrients
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Ingredients
  • 2 tablespoons sunflower oil
  • 1 large onion, thinly sliced
  • 2 garlic cloves, finely chopped
  • 2 tablespoons medium-hot Indian curry paste
  • 1 cup (200g) dried red lentils
  • 3 cups (750ml) Massel vegetable liquid stock
  • 2 tablespoons tomato paste
  • 500g cauliflower, cut into small florets
  • 1 cup (120g) frozen peas, thawed
  • 2 tablespoons roughly chopped coriander leaves, plus extra chopped coriander to garnish
  • Natural yoghurt, to serve
  • Naan bread, to serve
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Nutrients
  • 1477 kj ENERGY:
  • 14g FAT TOTAL:
  • 2g SATURATED FAT:
  • 15g FIBRE:
  • 20g PROTEIN:
  • 1227.97mg SODIUM:
  • 8g CARBS (SUGAR):
  • 29g CARBS (TOTAL):

Lentil and cauliflower dahl

This healthy dhal is full of aromatic spice and healthy legumes. Serve it with yoghurt and naan bread for a complete…

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tofu-vegetable-rice-noodle-stir-fry View Ingredients
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Ingredients
  • 175g dried rice stick noodles
  • 1 1/2 tablespoons peanut oil
  • 1 cup chopped fresh coriander
  • 3 garlic cloves, crushed
  • 3 shallots, trimmed, thinly sliced
  • 1 x 320g pkt Nigari Hard Tofu, cut into 1cm pieces
  • 200g broccoli, trimmed, cut into florets
  • 1 zucchini, sliced
  • 1 small red capsicum, halved, deseeded, thinly sliced
  • 80ml (1/3 cup) kecap manis
  • 2 tablespoons soy sauce
  • 2 tablespoons hot water
  • 1 fresh red chilli, deseeded, thinly sliced

Tofu & vegetable rice noodle stir-fry

Toss up a storm tonight with a wok full of sweet and tasty Thai-style noodles. Coriander and tender-crisp vegies make this…

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vegetable-korma-curry View Ingredients View Nutrients
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Ingredients
  • 30g ghee
  • 1 large brown onion, halved, sliced
  • 1 tablespoon garam masala
  • 1 teaspoon turmeric
  • 2 garlic cloves, crushed
  • 2 carrots, peeled, thickly diagonally sliced
  • 250mls (1 cup) Massel vegetable liquid stock
  • 750g butternut pumpkin, peeled, deseeded, cut into large chunks
  • 350g green beans, trimmed
  • 1 300g can chickpeas, rinsed, drained
  • 1 400g can coconut cream
  • 1/2 teaspoon salt
  • 4 oval pita breads
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Nutrients
  • 2688 kj ENERGY:
  • 31g FAT TOTAL:
  • 23g SATURATED FAT:
  • 14g FIBRE:
  • 18g PROTEIN:
  • 22mg CHOLESTEROL:
  • 979.18mg SODIUM:
  • 21g CARBS (SUGAR):
  • 66g CARBS (TOTAL):

Vegetable korma curry

Warm up this winter with a hearty curry filled with lots of healthy vegetables. Credit by: ChefOfKing

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