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Turkey and lentil dhansak

Nutritional Info
Calories292
Fat1.72g
Saturates0.43g
Total Sugar1.29g

Turkey is one of the richest sources of a substance called tryptophan, which is used by the body to make the two brain chemicals serotonin and melatonin that can make you feel relaxed and happy. Lentils are another good source of tryptophan.

Turkey is also a good source of vitamin B6, needed for conversion of tryptophan into serotonin. Chilli peppers contain substances called Capsaicinoids, which can cause the release of endorphins, bringing on a mood boost that can last for about an hour.

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Ingredients (Serves 4)

  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • 1 tsp fennel seeds
  • Half tsp black mustard seeds
  • 4 cardamom pods, seeds only
  • 1 tsp crushed dried chillies
  • 4 tbsp vegetable oil
  • 400g turkey, sliced
  • 1 onion, sliced
  • 2 red peppers, deseeded and cut into 2cm chunks
  • Half an aubergine, cut into 2cm chunks
  • 400g can of chopped tomatoes
  • 100g red split lentils
  • 300ml chicken stock
  • 1 cinnamon stick
  • 25g toasted flaked almonds

Method

Place the cumin, coriander, fennel and mustard and cardamom seeds in a mortar and crush with a pestle. Add the chillies. Place the turkey in a bowl, add the spices and toss to coat evenly. Cover and chill for about 2 hours, or overnight.

Heat the oil in a large pan and fry the onion for about 3 minutes and then add the peppers and aubergine and cook for another 10 minutes, stirring occasionally, to soften.

Add the spiced turkey and lentils, then stir in the stock, chopped tomatoes and cinnamon stick. Bring to the boil, then stir, reduce the heat and cover. Simmer gently for 30–35 minutes until the meat is tender.

Serve scattered with the toasted almonds.

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