Keralan Coconut Curry

Inspired by Kerala’s abundant use of aromatic spices and coconut, this dish is a fresh and colourful medley. Brown rice, red lentils, crunchy green beans and chickpeas are topped with beetroot and tied together with a creamy coconut sauce.

  • Vegan friendly
  • 2 of your 5-a-day
  • 11g of plant protein
  • Less than 400 calories
  • Mild
  • Low in salt and sugar
Calories 19% of RI*
Fat 18% of RI*
Carbs 20% of RI*
Protein 23% of RI*
Salt 13% of RI*

Health benefits

red lentils

Red lentils are a great source of protein, boasting 23.8g per 100g and helping keep your muscles and bones healthy

beetroot

Beetroot is a good source of Folate, helping reduce both tiredness & fatigue

coconut

Coconut cream is a great plant-based alternative to dairy, giving this pot an indulgent richness

Ingredients

Mixed Rice (20%) (Water, Brown Rice, Red Rice, Wild Rice), Chickpeas (14%), Water, Coconut Milk, Red Onion (7%), Red Lentils (6%), Beetroot (5%), Leafy Greens (4%), Tomato Passata, White Onion, Tomato Blend (Tomato Paste, Onion, Water, Tomato, White Wine Vinegar, Concentrated Lemon Juice, Garlic Purée, Sugar, Cornflour, Salt, Olive Oil), Green Beans (2%), Cornflour, Muscovado Sugar, Mango, Roast Garlic Purée, Rapeseed Oil, Curry Powder (Coriander, Turmeric, Cumin, Fenugreek, Cardamom, Chilli Powder, Black Pepper, Fennel), Ginger Purée, Ground Coriander, White Wine Vinegar, Desiccated Coconut, Lemon Juice, Red Chilli Purée, Coriander, Fenugreek, Turmeric, Salt, Black Pepper

'**This BOL is a source of protein which contributes to the maintenance of muscle mass. Eat as part of a balanced diet and healthy lifestyle

Nutrition information

per 100g per serving (345g) RI* (per serving)
Energy (kj) 460 1588
Energy (kcal) 110 378 19%
Fat 3.6 12.4 18%
Fat (of which saturates) 1.7 5.9 29%
Carbohydrates 14.8 51.1 20%
Carbohydrates (of which sugars) 2.9 10.0 11%
Fibre 2.2 7.6
Protein 3.4 11.7 23%
Salt 0.23 0.78 13%

*Reference intake (RI) of an average adult (8400kJ/2000kcal)