Lesson 7

Nothing makes creating a protein- and nutrient-packed meal easier than having a solid, flavourful base. Stews, curries, and dhals made with pulses provide both a rich sauce and a satisfying protein element—perfect foundations for hearty, wholesome cooking.

In this lesson, Jens reveals the four essential elements that make these dishes truly delicious. Once you understand these, you’ll have the confidence to experiment freely and craft your own unique creations.

You’ll cook along with Jens to make a fragrant coconut and peanut butter curry featuring red lentils, chickpeas, cauliflower, and green pepper. (Prefer a different flavour? Swap the peanut butter for any nut or seed butter you like!)

To complement your curry, you’ll also create a crunchy, fresh vegetable salad—the perfect balance of texture and brightness—and a barley side tossed with fresh coriander and omega seeds to round out the meal with wholesome, slow-releasing carbs.

For those who enjoy a flexitarian approach, Jens demonstrates how meat can be used as an optional add-on, with dry-brined, spice-roasted chicken that layers beautifully with your curry.

Ingredient list, practice recipes, and the dry-brined chicken recipe are all available to download, so you can keep building confidence and creativity in your kitchen.