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Caribbean Lentils & Pineapple Salsa
Not Suitable for Coeliacs
Caribbean Lentils & Pineapple Salsa

with Coconut Rice & Plant-Based Yoghurt

Difficulty: 1/3
Caribbean

Take your tastebuds to the Caribbean islands with this bountiful bowl. Brimming with lightly spiced lentils, dreamy coconut rice and a sweet and tangy pineapple salsa, it's proof that plant-based can be full of taste!

Allergens

Milk
May contain traces of allergens
Wheat
Soy
Gluten

Utensils

Large Non-Stick Pan
Lid
Medium Pan

Tags

Plant Based
Naturally GF
Not Suitable for Coeliacs
Ingredients
Olive oil

Olive oil

1

Coconut milk

Coconut milk

1 tin

Basmati rice

Basmati rice

1 packet

Pineapple slices

Pineapple slices

1 tin

Garlic

Garlic

2 clove

Mixed leaves

Mixed leaves

1 bag

Herbs

Herbs

1 bag

Carrot

Carrot

1

Sweetcorn

Sweetcorn

1 tin

Lentils

Lentils

1 tin

Plant-based butter

Plant-based butter

20 g

Tomato paste

Tomato paste

1 packet

Plant-Based Coconut Yoghurt

Plant-Based Coconut Yoghurt

1 packet

Water

Water

0.75 cup

Mild Caribbean jerk seasoning

Mild Caribbean jerk seasoning

0.75 sachet

Water

Water

0.75 cup

Preparation
1
1

In a medium saucepan, add coconut milk, the water (for the rice) and a generous pinch of salt. Bring to the boil. Add basmati rice. Stir, cover with a lid and reduce heat to low. Cook for 15 minutes, then remove pan from heat. Keep covered until rice is tender and all water is absorbed, 10 minutes. TIP: The rice will finish cooking in its own steam, so don't peek!

2
2

While the rice is cooking, drain pineapple slices, reserving the pineapple juice. Finely chop garlic. Roughly chop mixed leaves. Pick and finely chop herb leaves. Grate carrot. Drain sweetcorn. Drain and rinse lentils.

3
3

Heat a large frying pan over high heat. Cook pineapple slices until lightly charred, 2-3 minutes each side. Remove from pan and roughly chop.

4
4

Return frying pan to medium-high heat with a drizzle of olive oil. Cook corn and carrot, stirring, until softened, 4-5 minutes. Add the plant-based butter, garlic, mild Caribbean jerk seasoning (see ingredients) and tomato paste. Cook until fragrant, 2 minutes. Add drained lentils and the water (for the sauce). Simmer until thickened, 2-3 minutes. Add mixed leaves and stir until wilted, 1 minute.

5
5

While the lentils are simmering, combine chopped pineapple, herbs and a dash of reserved pineapple juice in a medium bowl.

6
6

Divide coconut rice between bowls. Top with Caribbean lentils and pineapple salsa. Serve with a dollop of plant-based coconut yoghurt.

Nutrition per serving

3671

kJ

Energy (kJ)

32.9

g

Fat

18.7

g

of which saturates

117.4

g

Carbohydrate

28.4

g

of which sugars

18.9

g

Protein

2517

mg

Sodium

1/3
Not Suitable for Coeliacs

with Rice and Coconut Yoghurt

1/3
Not Suitable for Coeliacs

with Rice & Coconut Yoghurt

1/3
Not Suitable for Coeliacs

with Rice & Coconut Yoghurt

1/3
Not Suitable for Coeliacs
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