Lentil Pilau
Instructions
- Brinjal and Onion Chips: Sprinkle salt over the brinjal & onion slices. Leave to stand for 10 minutes. Rinse and pat dry with paper towels. Arrange in a single layer on a baking sheet, sprinkle with oil and roast for 10 minutes until crisp, using an egg lifter to rearrange the chips occasionally so they crisp evenly. Remove from the oven and set aside.
- Lentil Pilau: Cook lentils in water until soft. Drain and season with salt. In the meantime heat the oil in a large pot and stir fry the cumin seeds for 2-3 minutes. Add the rice, spices, sugar and cinnamon stick and stir well. Season with salt & pepper. Add the lentils, kidney beans and water. Bring to the boil, turn down the heat and simmer for 15 minutes until the rice is soft but not mushy (most of the liquid absorbed). Remove from the heat. Put a clean cloth over the saucepan, cover with a lid and allow to steam for about 10 minutes.
- To serve: Mix half the brinjal & onion chips with the rice mixture. Spoon into bowls and top each with a small mound of brinjal & onion chips. Garnish with fresh coriander, a spoonful of yoghurt and a sprinkling of cumin.
Information
Ingredients
Main Ingredients
- Brinjal and Onion Chips
- 2 medium brinjals, extra thinly sliced
- 2 onions, thinly sliced
- Salt
- Oil
- Lentil Pilau
- 250g black or brown lentils
- Salt & Pepper
- 3Tbs Oil
- 2tsp (10ml) cumin seeds
- 200g basmati rice
- 1tsp (5ml) ground coriander
- ½tsp (3ml) turmeric
- 1tsp (5ml) mixed spice
- 1tsp (5ml) sugar
- 1 cinnamon stick
- 400g cooked (1 can, drained) red kidney beans
- 350ml water
To Serve
- Fresh coriander (optional)
- Thick, low fat yoghurt
- Ground cumin
Instructions
- Brinjal and Onion Chips: Sprinkle salt over the brinjal & onion slices. Leave to stand for 10 minutes. Rinse and pat dry with paper towels. Arrange in a single layer on a baking sheet, sprinkle with oil and roast for 10 minutes until crisp, using an egg lifter to rearrange the chips occasionally so they crisp evenly. Remove from the oven and set aside.
- Lentil Pilau: Cook lentils in water until soft. Drain and season with salt. In the meantime heat the oil in a large pot and stir fry the cumin seeds for 2-3 minutes. Add the rice, spices, sugar and cinnamon stick and stir well. Season with salt & pepper. Add the lentils, kidney beans and water. Bring to the boil, turn down the heat and simmer for 15 minutes until the rice is soft but not mushy (most of the liquid absorbed). Remove from the heat. Put a clean cloth over the saucepan, cover with a lid and allow to steam for about 10 minutes.
- To serve: Mix half the brinjal & onion chips with the rice mixture. Spoon into bowls and top each with a small mound of brinjal & onion chips. Garnish with fresh coriander, a spoonful of yoghurt and a sprinkling of cumin.
Notes
- Brinjals / eggplant / aubergines provide plenty of good nutrients (vitamins, minerals and fibre in very few calories)
- Lentils provide an excellent source of plant-based protein.
- Spices add flavour and plenty of good antioxidants!
Frequently Asked Questions
Are these recipes designed for everyday, practical cooking?
Yes. These recipes are specifically created to fit into a busy, real-world lifestyle. We focus on accessible, everyday ingredients you can find at any local grocery store, using standard kitchen equipment. The cooking methods are kept simple and straightforward, making them perfect for quick weeknight dinners or efficient weekend batch cooking and meal prep.
How do these recipes support sustained daily energy and focus?
Every recipe is structured around core clinical nutrition principles, prioritizing clean proteins, healthy fats, and complex, fiber-rich carbohydrates. By avoiding highly refined sugars and heavily processed ingredients, these meals provide a slow, controlled release of glucose into your bloodstream. This prevents the sharp insulin spikes and subsequent “sugar crashes” that cause afternoon fatigue and brain fog.
Are your recipes strictly aligned with Low-GI principles?
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Can I easily adapt these recipes for plant-based, vegan, or specific dietary needs?
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How can I combine these recipes with the Back To Basics Meal Replacement Shakes?
Our whole-food recipes are designed to complement your structured lifestyle plan seamlessly. A highly effective strategy for busy professionals or weight management goals is to substitute one or two on-the-go meals with our premium Low-GI Gold Range Supa Shakes, and then enjoy one of our beautifully balanced, whole-food recipes for your main sit-down meal. This gives you the perfect blend of absolute convenience and fresh culinary variety.
Can these recipes assist me with sustainable weight management?
Yes. Sustainable weight management relies on portion awareness, nutrient density, and satiety (feeling full). Because our recipes focus on high-protein and high-fiber ingredients, they keep you feeling satisfied for significantly longer, naturally curbing the urge to snack between meals. They offer a delicious, deprivation-free way to manage your nutritional boundaries long-term.