Simple Lentil Curry
In honour of World Meat Free Day, I decided to put up a recipe using the most widely-used and cost-effective meat-free staple out there: lentils. Lentils are packed with protein, iron, resistant starch and fibre and are so versatile. They also come in many different shapes and forms: split, whole, red, yellow, green, brown and black so there is really a lentil to suit every occasion. I learnt to make this easy curry from Easy Animals Free's Instagram account where she makes a similar version and I now make it as a staple in my house throughout winter. It's a very mild curry so it is perfect for the whole family but you are welcome to add some extra chili if you prefer it spicy. Serve it with some brown basmati rice or quinoa and it is the perfect protein packed winter comfort meal. And of course, completely meat-free.
For my patients on calorie-controlled meal plans:
1 x 660g serving of this recipes =
- 2 legume/ protein servings
- 2 veg servings
- 1 1/2 fat servings
- 1 1/2 cups dry brown or green lentils
- 4 1/2 cups hot water + 4 1/2 tsp vegetable stock powder
- 1 onion, chopped
- 4 cloves crushed garlic
- 2 tomatoes, diced
- 1 1/2 tbsp mild curry powder
- 1/2 tbsp garam masala
- 500g diced pumpkin
- 2 small heads cauliflower, cut into florets
- 5 cups shredded spinach
- 1 tin coconut milk
1. Heat 2 tbsp of water in a large pot over medium heat and add your onions. Saute the onions in the water for about 3 minutes or until slightly softened, adding more water as needed.
2. Add the garlic, curry powder and masala spice and saute for another 3 minutes, adding more water as necessary to prevent sticking.
3. Add the diced tomatoes and saute for about 5 minutes until soft.
4. Next add the dry lentils and the hot water mixed with the vegetable stock into your pot. Simmer uncovered for 20 minutes, stirring every so often to prevent burning.
5. Add the diced pumpkin and cauliflower florets and simmer for a further 10 minutes.
6. Stir in the coconut milk and simmer for another 10 minutes uncovered.
10. Turn off the heat, add the spinach and stir through until wilted.
11. Serve with some brown basmati rice or quinoa. Keeps in the fridge for a good 5-7 days. I always keep it in the fridge for a night before serving as I love how it thickens up overnight.