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LENTIL AND VEGETABLE CURRY
07

LENTIL AND VEGETABLE CURRY

NUTRITION
HEALTHY RECIPES
Sep 02, 2024

LENTIL AND VEGETABLE CURRY

This Lentil and Vegetable Curry is a delicious, warming dish that’s nourishing and easy to make. Combining tender lentils and mixed vegetables, simmered in creamy coconut milk with aromatic curry powder, creates a hearty and flavourful meal. A touch of garlic adds depth, while the vegetables bring a variety of textures and nutrients. This curry is perfect for a quick dinner, balancing protein, fibre, and essential vitamins. Serve it over rice or with naan for a complete meal that’s both satisfying and healthy.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Indian, Asian

PREPARATION / TECHNIQUES

Sauté, Simmer, One-Pot Wonders, 5 Ingredients or Less

OCCASION / HOLIDAY

Fall, Winter, Weeknight Dinner, Comfort Food

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Vegetarian, Gluten-Free, High Fibre, Healthy, Low Fat, Kosher

DISH TYPE

Curry, Stew, Main Course

INGREDIENTS FOR LENTIL AND VEGETABLE CURRY

  • 1/4 cup lentils, cooked
  • 1/2 cup mixed vegetables (carrots, peas, bell peppers)
  • 1/4 cup coconut milk
  • 1/2 tbsp curry powder
  • 1/2 clove garlic, minced
  • 1/2 tbsp olive oil
  • Salt to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 210 kcal
  • Protein: 6g
  • Carbohydrates: 22g
  • Fat: 12g
  • Saturated Fat: 8g
  • Sodium: 250mg
  • Fibre: 7g
  • Sugars: 4g
  • Vitamin A: 60% of Daily Value (DV)
  • Vitamin C: 45% of DV
  • Calcium: 4% of DV
  • Iron: 10% of DV

PREPARATION FOR LENTIL AND VEGETABLE CURRY

  1. Cook the Vegetables: Heat the olive oil in a medium-sized pan over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
  1. Add the Vegetables and Curry: Add the mixed vegetables to the pan and cook for 3-5 minutes until they soften. Stir in the curry powder and cook for 2 minutes, ensuring you evenly coat the vegetables with the spices.
  1. Combine with Lentils and Coconut Milk: Add the cooked lentils to the pan, followed by the coconut milk. Stir well to combine all the ingredients. Lower the heat and simmer for 5-7 minutes, allowing the flavours to meld together.
  1. Season and Serve: Season the curry with salt to taste. Serve the curry hot, either on its own or over a bed of rice.

PREP TIME

10 minutes

COOKING TIME

15 minutes

TIPS FOR LENTIL AND VEGETABLE CURRY

  • Consistency: If you prefer a thicker curry, let it simmer slightly to reduce the coconut milk. For a thinner curry, add a splash of vegetable broth.
  • Extra Protein: Add chickpeas or tofu to the curry for additional protein.
  • Flavour Boost: Garnish with fresh cilantro and a squeeze of lime juice for added freshness.

VARIATIONS

  • Spicy: Add a pinch of cayenne pepper or a chopped green chilli for extra heat.
  • Extra Vegetables: Include spinach, zucchini, or cauliflower for a more diverse vegetable mix.
  • Low Carb: Substitute lentils with cauliflower rice for a lower-carb option.

PREPPING AND STORAGE

  • Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Freezing: Freeze the curry in a freezer-safe container for up to 2 months. Thaw in the refrigerator overnight before reheating.
  • Reheating: Reheat on the stove over low heat until warmed through. Add a splash of water or broth if the curry has thickened too much during storage.

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