Appertizers and Side Dishes

Red Lentil and Mackeral

Red lentil & smoked mackerel kitchri recipe

oily fish – delicious, convenient (particularly tinned and smoked) and rich in omega-3 fatty acids, which have been shown to help reduce visceral fat. In a 2022 study, overweight participants were divided into two groups.

The group who were given daily omega-3 supplements lost more abdominal fat mass over 12 weeks than the group that wasn’t.

Instead of being made with only rice, as is traditional, I mix in red lentils, which increases the fibre and protein content, to aid that all-important appetite control. I make a batch of this most weeks because it works for breakfast, lunch or dinner, and it keeps wonderfully in the fridge for a couple of days. Top with a dollop of thick Greek yogurt for extra tang and gut-friendly probiotics.

Servings: Two
Course: Main Course, Apetizer, Snacks, Lunch
Cuisine: Asian

Ingredients:

  • 1 tbsp olive oil or coconut oil
  • 1 tsp mustard seeds
  • 1 tsp nigella seeds
  • 1 tbsp mild curry powder
  • 3 tsp ground cumin
  • 2 tsp ground turmeric
  • 2 tsp ground coriander
  • 1 small red onion, finely chopped
  • a splash of water
  • 100g red lentils, rinsed
  • 500ml vegetable stock
  • 1 bay leaf
  • 1 cinnamon stick, broken in 2
  • 2 eggs
  • 125g cooked basmati rice or 1⁄2 a pouch ready-cooked rice
  • 150g smoked mackerel fillets, flaked
  • juice of 1⁄2 a lemon
  • sea salt flakes and freshly ground black pepper
  • coriander leaves, to serve
  • lemon wedges, to serve

Method:

  1. Heat the 1 tbsp olive oil or coconut oil in a large frying pan, add the 1 tsp mustard seeds and 1 tsp nigella seeds and fry for a couple of minutes, taking care not to burn them.
  2. Add the remaining ground spices and Spice Mix and fry for a further 30 seconds.
  3. Add the 1 small red onion (finely chopped) with a splash of water and fry gently for 2–3 minutes until softened.
  4. Stir in the 100g red lentils (rinsed) and coat with the fragrant spice mixture, then add the 500ml vegetable stock, 1 bay leaf and 1 cinnamon stick (broken in 2).
  5. Bring to a simmer and cook for about 15 minutes until the lentils are tender.
  6. Meanwhile, cook the 2 eggs in a small saucepan of simmering water for 10 minutes until hard-boiled, then plunge into a bowl of cold water and leave to cool. Peel and quarter the eggs.
  7. Stir the cooked rice into the lentils, then add the 150g smoked mackerel fillets (flaked) and gently heat through.
  8. Add the juice of 1⁄2 a lemon and season.
  9. Spoon the kitchri into two bowls and top with the hard-boiled eggs. Scatter with coriander leaves, season with pepper and serve with lemon wedges.

Instead of being made with only rice, as is traditional, I mix in red lentils, which increases the fibre and protein content, to aid that all-important appetite control. I make a batch of this most weeks because it works for breakfast, lunch or dinner, and it keeps wonderfully in the fridge for a couple of days. Top with a dollop of thick Greek yogurt for extra tang and gut-friendly probiotics.
Source: https://www.telegraph.co.uk/health-fitness/diet/nutrition/recipes-to-avoid-middle-aged-spread/

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