Recipe: Spiced Lentil and Tomatoes with Jasmine Rice


Feeling blue or low in energy? Some foods, like lentils, can actually regulate your mood and stabilise your energy levels. Lentils are full of nutrients, which affect brain chemistry because of the fascinating mind-gut connection.

This one pot spiced lentil and tomato dish is packed with flavour and uses a mixture of herbs and spices. This dish is warming and comforting, and is a go to dish which I have been making for over 10 years now (since i was at Uni in London!). It is a simple dish, but packed full of nutrients and health benefits. You can also make a big batch and store in the freezer to extend its shelf life and enjoy for later. 

Lentils are nutrient dense and are a great source of protein and are rich in iron and folate. They are known to help support heart health and reduce heart disease risk factors. I cook the onions with a good dose of turmeric as it is known to help with a whole host of conditions and has antioxidant and anti-inflammatory properties. 

Ingredients (serves 2)

  • 1 large tomato (chopped into chunks)
  • 8 tbsp green lentils
  • 1 white onion (chopped) dried
  • 1 organic vegetable stock cube
  • 2 tsp turmeric powder
  • 1 tsp cayenne pepper powder
  • 1 tsp oregano
  • 3 cups water
  • Salt for tasting
  • Oil for cooking (I used olive oil)

Boiled rice

  • 1 cup jasmine rice
  • 3 cups water
  • 1 tbsp oil (I used sunflower)


  1. For the rice, add all the ingredients into a pot. Bring the water to a boil, mixing every so often. When it starts to boil, allow to cook for a minute or 2
  2. Drain most of the water out (around 90%)
  3. Turn down the heat to low, put the lid on, and leave to cook for another 5 minutes. Give it a mix to ensure the rice hasn’t stuck to the bottom
  4. Turn off the heat, with a fork, give it a fluff, and leave the lid on and leave to one side until ready to serve 
  5. To prepare the lentils, add the oil to a medium pot,  and turn up the heat. Add the onions and garlic, cayenne, turmeric and some salt. Fry until the onions begin to soften slightly
  6. Add the tomato and oregano, cook for a further few minutes
  7. Crush in the stock, and mix in 
  8. Stir in the lentils, then add the water and a touch more salt 
  9. Bring to boil, then boil for a few minutes. Turn down the heat, put the lid on, and leave to simmer for around 30 minutes. Check occasionally giving it a stir every so often
  10. The lentils will begin to puff and soften, and that is when you know they are done cooking! Once all the water has evaporated, serve with the rice 

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Recipe: Spiced Lentil and Tomatoes with Jasmine Rice