5 mins prep
30 mins cooking
600g Sweet Potatoes, diced
1 tbsp Olive Oil
100g Rogan Josh Curry Paste
400g Tinned Chopped Tomatoes
400g Tinned Lentils, drained
260g Fresh spinach
100g Greek Natural Yoghurt
Serve with rice
1. Boil the sweet potatoes for 10-15 mins until tender, then drain.
2. Heat the oil in a large saucepan or pot and fry the sweet potatoes and curry paste for 2 mins.
3. Add the chopped tomatoes, lentils and 50ml water and cook for 5 mins.
4. Stir in the spinach and cook for 1-2 mins until wilted.
5. Serve with rice and a spoonful of yoghurt.
– Sweet potatoes are a good source of vitamin C. The orange variety of sweet potatoes contain beta-carotene which the body converts to vitamin A – an antioxidant that helps to fight cancer. In addition, sweet potato is rich in vitamin E, which is vital for healthy skin.
– Tomatoes are also full of vitamin C. They are also packed with lycopene, a type of caroenoid, that helps to prevent cancer. Tomatoes contain high levels of beta-carotene – necessary for the production of vitamin A. This helps to maintain a healthy thymus gland, which plays a vital role in immune response. In addition, tomatoes are a good source of vitamin E, which helps to protect the body from toxins.
– Spinach is rich in carotenoids, which the body converts to antioxidant vitamin A to help trigger immune response to fight infections. The vegetable helps to prevent lung, breast and cervical cancers, as well as fight heart disease. Its vitamin C content keeps skin and mucous membranes healthy, while its B vitamins improve energy and nervous system conditions. Spinach is also rich in zinc, required to promote T-cell activity.
– Lentils are rich in B-vitamins, which help to boost the body’s immune system, aiding the fighting of bacteria and other invaders. They contain minerals important for immunity too, including the antioxidant selenium, and iron which is vital for healthy blood. Lentils are also a good source of plant oestrogens and can help boost energy.
(Source book: The Top 100 Immunity Boosters by Charlotte Haigh)