CREAMY LENTIL VEGETABLES CURRY

CREAMY LENTIL VEGETABLES CURRY

Creamy Lentil Vegetables Curry is a comforting and nutritious dish that brings together red lentils, coconut milk and a medley of vegetables in a mildly spiced curry sauce. It’s the perfect weeknight meal when you want something warm and flavourful without a long cooking process. Red lentils cook quickly and break down to create a naturally thick and creamy base, while the mix of peas, carrots or any seasonal vegetables provides texture and colour. A small amount of curry powder lifts the flavour with gentle heat, and a dash of olive oil adds richness. This plant-based meal is high in fibre, low in fat and naturally gluten-free. It’s ideal for anyone looking to boost their vegetable intake or incorporate more plant proteins into their diet without sacrificing taste or satisfaction.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Indian

PREPARATION/TECHNIQUES

Simmer, One-Pot Wonders

OCCASION/HOLIDAY

Fall, Winter, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Low Fat, Quick & Easy, Vegan, Vegetarian, Wheat/ Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Creamy Lentil Vegetables Curry:

• ¼ cup red lentils

• ½ cup mixed vegetables (e.g., peas, carrots)

• ½ cup coconut milk

• ½ tablespoon curry powder

• 1 tablespoon olive oil

• Salt to taste

• Pinch of chilli flakes or fresh coriander to garnish (Optional)

FULL NUTRITIONAL INFORMATION

• Calories: 561.4 kilocalories

• Fat: 38.7 grams

• Saturated Fat: 23.3 grams

• Carbohydrates: 42.9 grams

• Sodium: 602.9 milligrams

• Sugar: 3.0 grams

• Fibre: 9.3 grams

• Protein: 16.6 grams

• Calcium: 76.2 milligrams

• Iron: 8.3 milligrams

• Potassium: 850.0 milligrams

PREPARATION

• Rinse The Lentils: Add red lentils to a fine mesh sieve and rinse thoroughly under cold water until the water runs clear.

• Heat The Oil: In a small saucepan over medium heat, add olive oil and allow it to warm.

• Sauté The Spices: Stir in the curry powder and sauté gently for 30 seconds to release its aroma.

• Add Lentils And Veg: Add the rinsed lentils and mixed vegetables to the pan and stir to coat with the spice mixture.

• Pour In Coconut Milk: Add coconut milk and a splash of water (2 to 3 tbsp) to help with cooking the lentils. Stir well.

• Simmer Gently: Bring to a gentle simmer and cook uncovered for 15 to 18 minutes, stirring occasionally, until lentils are tender and the mixture thickens.

• Season And Serve: Add salt to taste and top with fresh herbs or chilli flakes if desired. Serve hot.

PREP TIME

5 minutes

COOKING TIME

18 minutes

TIPS

• Rinse Lentils Thoroughly: This helps reduce foaming and improves texture.

• Use Fresh Or Frozen Veg: Either works well, so ensure frozen vegetables are defrosted slightly for even cooking.

• Stir Often: Lentils can stick to the bottom as they thicken, so gentle stirring prevents burning.

• Thin If Needed: Add a splash more water or vegetable stock if the curry gets too thick during simmering.

• Flavour Layering: Try adding a pinch of garam masala at the end for extra complexity.

VARIATIONS

• Boost The Protein: Add cubed tofu or chickpeas for a more filling dish.

• Use Different Veg: Try diced courgette, spinach or green beans based on what’s in season or available.

• Spice Adjustment: Increase the curry powder or add a small chopped green chilli for extra heat.

• Creamier Option: Use full-fat coconut milk or stir in a spoonful of plant-based yoghurt before serving.

• Lower Fat Version: Swap coconut milk for unsweetened almond milk and thicken with blended veg or more lentils.

• Grain Pairing: Serve alongside cooked quinoa, brown rice or wholegrain flatbread for a more substantial meal.

PREPPING AND STORAGE

• Fridge: Store in an airtight container for up to 3 days. Reheat gently over the stove or in the microwave, adding a splash of water if needed.

• Freezer: This curry freezes well. Cool completely before transferring to a freezer-safe container. Freeze for up to 2 months. Thaw in the fridge overnight before reheating.

• Batch Cooking: Double or triple the recipe to portion out multiple servings for meal prep. Keep garnishes separate until serving to maintain freshness.