Kedgeree is a nourishing meal.

Serves four

Preparation time: 20 minutes.

Cooking time: about 45 minutes.

Suitable for vegetarians and home freezing.

WHAT DO I NEED?

1 onion, peeled and finely chopped

2 garlic cloves, peeled and finely chopped

Fry Light

1tsp finely grated ginger

2tsp cumin seeds

2tsp milk curry powder

1tsp ground cinnamon

1/2tsp crushed cardamom seeds

1 clove

110g/4oz dried split lentils, rinsed and drained

200g/7oz brown basmati rice, rinsed and drained

1 carrot, peeled and cut into 1cm/1/2in dice

110g/4oz fine green beans, cut into 1cm/1/2in lengths

freshly ground black pepper

3tbsp finely chopped coriander leaves

To serve:

4 eggs, boiled and halved

200g/7oz very low fat natural yoghurt, whisked

chilli powder or paprika

WHAT SHOULD I DO?

Spray a large, heavy-based saucepan with Fry Light and place over a medium heat. Add the onion, garlic and ginger and stir-fry for three to four minutes.

Stir in the cumin seeds, curry powder, cinnamon, cardamom seeds and clove and stir-fry for one minute.

Add the lentils, rice, carrot and beans and mix well. Pour in 700ml/24floz of water and bring to the boil. Lower the heat, cover and cook gently for about 30-40 minutes, or until all the liquid has been absorbed and the mixture is slightly sticky (do not be tempted to uncover the saucepan during this time).

Remove the pan from the heat and allow to stand, covered, for 10-12 minutes.

Fluff up the lentil mixture with a fork and season with pepper. Stir in the coriander and spoon into four shallow dishes. Garnish with the eggs and serve immediately with the yoghurt sprinkled with chilli powder or paprika.

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