lentil and spinach casserole

serves 6–8

1 tablespoon olive oil

1 brown onion, finely chopped

2 garlic cloves, crushed

1 red capsicum (pepper), seeded, membrane removed and diced

1 teaspoon sea salt

2 teaspoons ground coriander

¼ teaspoon asafoetida powder (see note)

¼ teaspoon cayenne pepper

1 tablespoon vegetable stock (bouillon) powder

4 ripe tomatoes, chopped

1 tablespoon tomato paste (concentrated purée)

400 g (14 oz) tin brown lentils, rinsed and drained

1 carrot, diced

2 large all-purpose potatoes, diced

juice of ½ lemon

1 teaspoon xylitol (see note)

2 tablespoons chopped flat-leaf (Italian) parsley

5 spinach leaves, shredded

steamed rice or chapatti, to serve

Heat the oil in a large, heavy-based saucepan over medium–high heat. Add the onion, garlic and capsicum and cook for about 5 minutes, stirring often, until the onion softens. Add the salt, coriander, asafoetida powder, cayenne pepper and stock powder and cook, stirring, for 1 minute, or until aromatic.

Add the tomato, tomato paste, lentils, carrot, potato, lemon juice, xylitol and enough water to just cover the vegetables. Bring to the boil, then reduce the heat to medium–low and simmer, covered, for 25–30 minutes. Remove from the heat and stir in the parsley and spinach leaves. Serve with steamed rice or chapatti.

Note: Asafoetida powder is used widely in Indian cooking and is a powdered flavouring obtained from a large, fennel-like plant. Because of its pungency, it is always used in small quantities. It is available from Indian grocery stores and some health food stores.