Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Warm, smoky spiced lentils with spinach, topped with pilchards in tomato sauce.
Equipment: Frying pan
Measures and names
Ingredients
- 1 x 425g tin pilchards in tomato sauce
- 1 x 400g tin green lentils, drained
- 1 tbsp oil
- 1 onion, chopped
- 2 garlic cloves, crushed
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 100 g spinach
- Salt and black pepper
Method
- Heat the oil in a frying pan and soften the onion for 5 minutes. Add the garlic and spices for 1 minute.
- Stir in the lentils and a splash of water and heat through for 3 minutes, then add the spinach until it wilts. Season.
- Meanwhile warm the pilchards in their sauce. Spoon the lentils onto plates and top with the pilchards and sauce.
Swaps and tips
A big tin of pilchards is one of the cheapest fish in the supermarket. The bones are soft and full of calcium, so you can eat them.
Easy variations
- Use sardines or mackerel instead of pilchards
- Use chickpeas instead of lentils
- Add a squeeze of lemon and fresh parsley
- Swap the spinach for frozen kale
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 40 g | 26 g | 10 g | 18 g | 480 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
