Spicy Protein Power Pots - 27/04/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Curry:

• 300g dried red lentils
• 1.5 cans (600g) chickpeas, drained and rinsed
• 1.5 large onions, finely chopped
• 3 cloves garlic, minced
• 1.5 tbsp fresh ginger, grated
• 1.5 tbsp curry powder
• 1.5 tsp ground cumin
• 1.5 tsp ground turmeric
• 1.5 cans (600g) chopped tomatoes
• 600ml vegetable stock
• 1.5 tbsp vegetable oil
• Salt and pepper to taste
• Fresh coriander, chopped (optional)

For Layering in the Mason Jars:

• 300g cooked brown rice (about 50g per jar)
• 150g baby spinach or kale (about 25g per jar)
• 1.5 small red bell peppers, finely chopped
• 6 tbsp coconut yoghurt (optional, for topping)

Instructions:

1. Cook the Curry:

   • Rinse the lentils thoroughly under cold water.
   • Heat the vegetable oil in a large pan over medium heat. Add the onion and sauté for 5 minutes until soft.
   • Add garlic and ginger, cooking for another 2 minutes. Stir in curry powder, cumin, and turmeric.
   • Pour in the chopped tomatoes, vegetable stock, lentils, and chickpeas. Stir well.
   • Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, stirring occasionally, until thick.
   • Season with salt and pepper to taste.

2. Cook the Brown Rice:

   • While the curry is cooking, cook the brown rice according to package instructions.

3. Prepare Mason Jars:

   • Bottom Layer: Spoon 1/6 of the curry mixture into each jar (ensuring an even distribution of lentils and chickpeas).
   • Second Layer: Add 50g cooked brown rice per jar. 
     
   • Third Layer: Add chopped red bell pepper for a fresh crunch.
   • Fourth Layer: Add a handful of baby spinach or kale.
   • Top Layer: Optionally, add 1 tbsp coconut yoghurt per jar for a creamy finish.

4. Storage & Serving:

   • Seal the mason jars tightly with the Perma jar vacuum sealer and store them in the fridge for up to 6 days.
   • To eat, simply shake the jar, pour into a bowl, and microwave for 2-3 minutes until warm.

Cooking Time:

⏱ 40 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~420 kcal
• Protein: ~24g
• Carbohydrates: ~58g
• Fat: ~7g
• Fiber: ~16g

Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Red Lentils (50g): £0.06
• Chickpeas (100g): £0.12
• Onion (¼ large): £0.04
• Garlic & Ginger: £0.05
• Spices: £0.08
• Chopped Tomatoes (100g): £0.09
• Brown Rice (50g): £0.10
• Baby Spinach (25g): £0.20
• Red Pepper (¼ small): £0.12
• Coconut Yoghurt (1 tbsp): £0.15

💰 Total Cost per Jar: ~£1.01
💰 Total Cost for 6 Jars: ~£6.06