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Seafood Lentil Ragu

Seafood Lentil Ragu

Seafood Lentil Ragu

Seafood Lentil Ragu

Seafood Lentil Ragu

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
A rich red wine ragu with lentils and seafood for this hearty delicious dish. Use any seafood you like
change servings 4
Print Recipe

Equipment

  • frying pan
  • Saucepan + Lid

Ingredients

  • 250 g king prawns frozen is OK
  • 500 g mussels vacuum sealed, discard sauce
  • 1 onion diced
  • 3 cloves garlic chopped
  • 250 ml red wine
  • 1 tbsp mixed dried herbs
  • 2 tbsp tomato puree
  • 1 tin chopped tomatoes
  • 0.5 tbsp smoked paprika
  • 1 tsp cumin
  • 1 tin green lentils 400g – rinsed, drained
  • 1 tsp sugar
  • 20 ml fish sauce 1 tbsp, optional
  • 1 pinch chipotle flakes
  • 5 g fresh parsley chopped
  • 200 g basmati rice

Instructions

Rice

  • Add the rice to a saucepan with double the amount of hot water (1 cup rice = 2 cups water) plus pinch salt. Bring to a boil, then cover, reduce the heat and leave to cook for 12 minutes.

Seafood Lentil Ragu

  • Fry onion in a little olive oil for a few minutes until soft then stir in the garlic for 30 seconds before pouring in the red wine and mixed dried herbs and reducing the wine by two-thirds.
  • Once the wine is reduced, squeeze in the tomato puree, add the tinned tomatoes (plus half a tin of water), lentils, sugar, fish sauce, salt and pepper and spices and simmer for 8 minutes until thicker, then stir in the prawns and mussels and cook for a few more minutes until the prawns are pink and cooked through.
  • Serve on rice with pinch of chipotle flakes, a little extra drizzle of olive oil and chopped fresh parsley.

FLEXITARIAN

Use vacuum sealed mussels for convenience or upgrade with a few extra large prawns added at the end.

Nutrition Per Serving

Calories: 364kcal | Carbohydrates: 51g | Protein: 21g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 944mg | Potassium: 555mg | Fiber: 2g | Sugar: 3g | Vitamin A: 882IU | Vitamin C: 10mg | Calcium: 93mg | Iron: 4mg