📌 Free recipe: https://tdk.link/one-pan-protein
This is the one-pan protein dinner I cook every week. It’s healthy, high in protein and packed with anti-inflammatory spices. It might look like a lot of ingredients, but once you start, you’ll see how simple it is with very little hands-on time. It gives you around 40g of protein, lots of fibre and those anti-inflammatory ingredients that really make you feel good, and it’s flexible enough to swap in whatever protein or veg you’ve got at home.
Swaps you can make:
• Instead of fish: try salmon, chicken, prawns, tofu, tempeh or even a tin of beans
• Veg: swap kale for spinach, cavolo nero, broccoli, courgette, frozen peas or whatever greens you have
• Curry paste: if you don’t want to make your own, just use a good quality shop-bought paste
Key chapters
00:00 – How to eat healthy when you’re busy
00:24 – Quick healthy cooking tips for weeknights
00:50 – Easy homemade curry paste (5-minute recipe)
1:34 – How to choose a good curry paste in the shop
02:34 – One-pan curry base and spice tips
05:46 – Protein swaps: tofu, fish, chicken, etc
06:14 – Health benefits of lentils
07:38 – Health benefits of greens
07:57 – Serving and meal prep tips
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30 Comments
📌 Here’s the free recipe: https://tdk.link/one-pan-protein
I make a variation of this almost every week, sometimes with tofu and sometimes with a different type of fish. It’s one of those “formulas” I keep in my pocket for nights when I don’t want to think too hard about dinner. I know it hits my protein, fibre and flavour, which is why I keep coming back to it. Hope you enjoy it too!
Protein tip: (I’ve been a vegan for 50 years). This would be a great vegan meal without fish or animal foods added. But you can’t get any protein from the lentils/pulses (or tofu, tempeh, or any other legumes), unless you combine the dish with grains (rice, grain-based noodles/pasta, buckwheat, etc). Food manufacturers have gotten away with substituting the term “amino acids” with “protein”—the protein is only a potential if combined with other specific food types.
The human body needs 8 essential amino acids to make protein for our muscles, etc. (Animal foods are protein to begin with, but not so healthy or kind). Legumes and seeds (sesame, sunflower, etc) contain around half of those necessary types of amino acids, and grains contain the other half.
For protein, a general rule of thumb for a dish is 3/4 grains to 1/4 legumes, and the rest can be the vegetables, etc.
So when combined in one meal at the same time, you get perfect protein that is much easier for the body to digest and utilise than animal protein. (Our ancestors knew this: look at Hindu vegetarian meals, and traditional non-animal Lebanese meals during Lent, etc).
As an aside, good quality (non-GMO!) soybeans contain 26 amino acids, but not in the right ratios for our protein needs, unless combined with grains—however, I don’t think there are studies yet on what those extra amino acids may do for us. But we do know that real (organic) soybeans are a superfood, like sesame (unhulled tahini!).
So this dish would be perfect with a serving of rice. Thank you for the inspiring recipe!
Also….the paste in the jar clearly showed it contained "Rapeseed Oil" — heavily processed, causes inflammation and spikes insulin…
Other Vegetarian options -baby brinjals, calabash, okra.
Literally would be perfect with rice, lmao. You even call it a curry!
Delicious looking meal 😋😋 thank you so much for sharing 🙌🙌
I made this with low fat coconut milk, cod and threw in some raisins. Didn’t have tumeric so used curry powder. It was scrumptious! Thanks so much! Easy too! 🎉❤😊
Sorry no lentil for me, lentil not good for arthritis
Tip, soak spinach in hot water for 5 minutes before cooking.
I got all the ingredients for this except spinach. I have some cauliflower in my fridge which I will use instead. I also have brussels sprouts but I think they would overpower the rest of the flavours.
New subbie here. I will be trying this recipe as I love lentils. Is this what is called Red Dal? Would ghee go well with this dish? Not a fan of using coconut oil for cooking but I love eating it raw.
YOU'RE FRIENDS WITH JAMIE OLIVER, DOC?
YES, I LIKE JAMIE TOO, I LIKE HIM A LOT.
A metal spoon on your ceramic coated pan 😮😢
You talk too much.
This way your green beans are half raw and the lentils are mush.
Simply amazed
Ranveer Singh ?
Beautiful recipe! Just be aware that spinach are very high in oxalates which can cause problems in some people, so probably best to use another green that doesn't contain as much.
I watched this a few days ago. Had to go back and look and though pt I might not find you, but finally I did and now subscribed. This dish is cooking now and I wanted to thank you for this recipe but also to say abt the common sense… clean your kitchen while u have to be close to stir the lentils, use whatever you have in the fridge. And … you don’t mark us watch every chop. So many food videos do. Like slo mo chopping each ingredient. Ugh. Thx for being intelligent, knowledgeable about the ingredients, and fun to watch too!
Here are the ingredients mentioned in the video:
For the Homemade Curry Paste (0:50):
Tomatoes (0:55)
Ginger (0:57)
Garlic (1:01)
Chili (1:04)
Onion (1:08)
Desiccated coconut (1:12)
Salt (1:15)
Black pepper (1:16)
For the Curry Base:
Lentils (soaked and drained) (0:38, 2:58)
Coconut oil (3:01)
Mustard seeds (3:59)
Cumin seeds (4:01)
Star anise (4:02) – Correction: The speaker says "star", which implies star anise, but then shows turmeric powder.
Turmeric powder (4:04)
Water (300ml) (5:17)
Can of coconut milk (5:19)
Vegetable stock (5:22)
Proteins and Vegetables (Flexible):
Monkfish (5:50, 6:53) – can be swapped for chicken, tofu, cod, pollock, or any white fish
Green beans (6:31, 6:40) – can be swapped for kale, spinach, cavolo nero, broccoli, courgette, frozen peas, baby kale, Swiss chard, or finely shredded spring greens
Spinach (7:15) – can be swapped for kale, cavolo nero, broccoli, courgette, frozen peas, baby kale, Swiss chard, or finely shredded spring greens
Garnish (Optional):
Lime (8:07)
This video presents a one-pan protein dinner recipe that is healthy, high in protein, and packed with anti-inflammatory spices. The creator emphasizes its simplicity and flexibility for busy weeknights (0:00).
Key steps and information include:
Quick healthy cooking tips (0:24): Start with the most time-intensive step, which is soaking lentils for about 15 minutes to make them more digestible and reduce anti-nutrients (0:37).
Easy homemade curry paste (0:50): A paste can be made in less than 5 minutes using ingredients like tomatoes, ginger, garlic, chili, onion, desiccated coconut, salt, and pepper.
Choosing a good shop-bought curry paste (1:34): Look for pastes with less than 5g of sugar per 100g, no additives, stabilizers, or gelling agents, and recognizable ingredients.
One-pan curry base and spice tips (2:34):
Use coconut oil as a base for flavor, but suggest olive oil as an alternative if sensitive to coconut oil or have high cholesterol (3:01).
Temper spices like mustard seeds, cumin seeds, and turmeric powder to release their essential oils and benefits (3:59).
Cook off the raw ingredients of the paste (garlic, onion) for 3-4 minutes (4:36).
Add soaked lentils, water, coconut milk, and vegetable stock, simmering for 15 minutes to cook the lentils (5:11).
Protein and vegetable swaps (5:46, 6:32): The recipe is highly flexible.
Instead of monkfish, you can use chicken, tofu, salmon, prawns, tempeh, or even tinned beans as protein (5:50).
For vegetables, kale can be swapped for spinach, cavolo nero, broccoli, courgette, frozen peas, baby kale, Swiss chard, or finely shredded spring greens (6:32–7:36).
Health benefits of lentils and greens (6:14, 7:38): Lentils are a good source of soluble fiber, feed gut microbes, help balance blood sugar, and are anti-inflammatory. Greens provide vitamin K, folate, magnesium, and additional fiber.
Serving and meal prep tips (7:57): The dish is complete on its own and doesn't necessarily need rice, but can be served with options like "The Doctor's Kitchen Daily Bread" or oat wraps. The flavors intensify the next day, making it great for leftovers, and it can also be frozen for future quick meals.
Comment trouver les nredients ,sansme presser.cettes recette et les conseils sont de tres grandes importances pour moi ,c,a m'aide a bien m'alimenter 👍😇💯
App says it’s not freezer friendly but this video rupy mention it’s ok to freeze
Sadiyal
That dish looks absolutely delicious. I’m definitely going to try that this week. However, I noticed it is not freezer friendly which is a shame as I live on my own & like to batch cook.
Do you have a video or selection of meals that are suitable for freezing?
Brilliant channel by the way 👍
tomato stems left in? onions skins left on?
Im always excited when I see videos like this promising an easy meal and then, as they start going through the ingredients, being super dissappointed because I cant eat three quarters of the ingredients. Where are all the low FODMAP "easy" meals?
One of my favourite proteins to eat with this type of sauce is Paneer. If you want from scratch, buy your whole milk on sale nearing expiration date to save a few $. It’s very easy to make , tons of YT videos. If you want to buy it made they also sell a plant based one. I often lightly brown squares of it to add to a dish of greens. Also if store bought paneer try soaking it for an hr first.
Are u sure they you are not creating micro scratches on that ceramic pan with that spoon?
Could you do a video about oils? Which are best to cook with vs which ones should be consumed raw. Maybe some brand /type recommendations too, and a discussion of Health benefits🤗