SHIFT Grub
Chilli cooked green lentils chilli with rice
Chilli cooked green lentils chilli with rice. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 180g cooked green lentils
- 70g brown rice, dry
- 120g chopped tomatoes
- 100g kidney beans
- 5g smoked paprika
- 0.5g hot chilli powder blend
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- bowl
- clean plate
- saucepan
- sieve
- pan lid
Method
- Start the measured dry rice using its packet water quantity and cooking time. Brown rice takes longer than white; do not substitute a dry weight with the same weight of microwave rice.
- Mix the measured herbs, spices and citrus into the listed cooking sauce or dressing. Keep cold yoghurt/mayonnaise dressings for serving; dry seasonings are cooked briefly with the pan vegetables, not burnt in an empty pan.
- Use ready-cooked canned or pouched cooked green lentils, drained before weighing. Rinse canned pulses if appropriate. Dry pulses cannot be substituted directly.
- Chop the onion, peppers and other vegetables. Add them to the pan with the measured cooking sauce, any listed tomatoes and50 ml water. Simmer for10–15 minutes, stirring; curry paste must cook for its full label time. Use canned ready-cooked kidney beans, chickpeas or lentils, never raw dried beans.
- Fold the cooked protein or pulses into the sauce. Heat until steaming hot throughout; add spinach near the end and wilt fully. Add any yoghurt or cream cheese away from the heat. Divide with the freshly cooked rice and serve immediately.
Estimated nutrition
| Energy | 554.8 kcal |
|---|---|
| Protein | 31 g |
| Carbohydrate | 101.1 g |
| Fat | 5.3 g |
| Fibre | 25.4 g |
| Saturates | 0.9 g |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Cool leftover rice quickly, ideally within 1 hour. Refrigerate at 0–5°C and eat within 24 hours of original cooking. Keep cold packed lunches chilled; any earlier ingredient deadline governs.
- Reheat rice and hot toppings once until steaming hot throughout; eat immediately. Keep salad and cold dressing separate.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.