Ingredients

225g basmati rice

110g dried red lentils

2 bay leaves

2 tbsp tomato purée

1  tbsp mild curry powder

2  medium onions, sliced into thick rings

¼ cucumber, diced     

1 large mild green chilli, deseeded and finely chopped

4 tbsp freshly chopped coriander, plus 1 tbsp to serve

Low-calorie cooking spray

Method

1.           Rinse the rice and lentils under cold running water until the water runs clear. Drain well then tip into a large saucepan. Pour over 550ml boiling water and add the bay leaves, tomato purée, curry powder and a little seasoning. Bring back to the boil, cover and simmer on a very gentle heat for 20-30 minutes, until all the liquid has absorbed and the rice and lentils are tender.

2.           Meanwhile, take 4 of the smaller onion rings and chop finely. Mix the chopped onion with the cucumber, chilli and coriander and season lightly. Cover and chill until required.

3.           Spray a non-stick frying pan with low-calorie cooking spray and place over a medium heat. Cook the remaining onion rings for 2-3 minutes, turning once, until tender and golden, then keep warm.

4.           To serve, pile the rice and lentils onto 4 serving plates, removing the bay leaves. Top each with a few onion rings and sprinkle with the remaining chopped coriander. Serve hot, with the cucumber and chilli relish.