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Caribbean Lentils & Pineapple Salsa

Caribbean Lentils & Pineapple Salsa

with Coconut Rice

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Take a journey to the Caribbean islands with this lightly spiced and hearty bowl of veggies, lentils and dreamy coconut rice. With loads of flavour in every bite, this meal will take your tastebuds on a trip!

Tags:Low CalorieNaturally Gluten-FreeNot Suitable for Coeliacs
Allergens:Milk
Preparation Time35 minutes
Cooking difficultyLevel 1
Ingredients
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 tin

coconut milk

1 packet

basmati rice

1 tin

pineapple slices

1 unit

red capsicum

2 clove

garlic

1 unit

cucumber

1 bunch

mint

1 unit

carrot

1 tin

lentils

1 sachet

mild Caribbean jerk seasoning

1 sachet

tomato paste

½ cube

vegetable stock

Not included in your delivery

olive oil

1 cup

water (for the rice)

¼ tsp

salt

20 g

butter

(ContainsMilk)

¾ cup

water (for the sauce)

1 tsp

white wine vinegar

Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)2120 kJ
Fat16.9 g
of which saturates10.6 g
Carbohydrate66.4 g
of which sugars23.2 g
Protein13.1 g
Sodium1400 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Lid
Medium Pan
Chopping board
Grater
Knife
Strainer
Medium Non-Stick Pan
Medium Bowl
Instructionsarrow up iconarrow up icon
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Rice
Rice
1

In a medium saucepan, combine the coconut milk, water (for the rice) and salt and bring to the boil over a medium-high heat. Add the basmati rice, stir, cover with a lid and reduce the heat to low. Cook for 15 minutes, then remove the pan from the heat and keep covered until the rice is tender and the water is absorbed, 10 minutes.

Prep
Prep
2

While the rice is cooking, drain the pineapple slices, reserving the juice. Cut the red capsicum into 1cm pieces. Finely chop the garlic (or use a garlic press). Finely chop the cucumber. Pick and finely chop the mint leaves (reserve a few for garnish). Grate the carrot (unpeeled). Drain and rinse the lentils.

Pineapple
Pineapple
3

While the rice is cooking, heat a medium frying pan over a high heat. Add the pineapple slices and cook until lightly charred, 2-3 minutes each side. Remove from the pan and roughly chop.

Lentils
Lentils
4

Return the frying pan to a medium-high heat along with a drizzle of olive oil. Add the capsicum and grated carrot and cook until softened, 4-5 minutes. Add the butter, garlic, mild Caribbean jerk seasoning and tomato paste and cook until fragrant, 2 minutes. Add the drained lentils, water (for the sauce) and crumble in the vegetable stock (1/2 cube for 2 people / 1 cube for 4 people). Simmer until thickened, 2-3 minutes, then season to taste with salt and pepper.

Salsa
Salsa
5

While the lentils are simmering, transfer the chopped pineapple to a medium bowl and add the cucumber, mint, pineapple juice (1 tbs for 2 people / 2 tbs for 4 people) and the white wine vinegar. Mix well and season to taste with salt and pepper.

Serve
Serve
6

Divide the coconut rice between bowls and top with the Caribbean lentils and pineapple salsa. Garnish with the reserved mint leaves. TIP: For the low-calorie option, serve with 1/2 the coconut rice.