Savory Lentil and Vegetable Curry with Rice and Chickpeas and Lentils and Quinoa

This Savory Lentil and Vegetable Curry is a hearty and nourishing dish packed with protein-rich lentils, chickpeas, and quinoa, simmered in a fragrant blend of spices. Served over fluffy rice, it's a wholesome meal that brings vibrant flavors and textures to your dinner table.

Ingredients

• Brown lentils - 100 grams
• Chickpeas (canned) - 240 grams, drained and rinsed
• Quinoa - 50 grams
• Basmati rice - 100 grams
• Coconut milk - 200 milliliters
• Vegetable broth - 250 milliliters
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Ginger - 1 tablespoon, grated
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Spinach - 100 grams, fresh
• Curry powder - 1 tablespoon
• Turmeric - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - to taste
• Pepper - to taste
• Olive oil - 1 tablespoon
• Cilantro - for garnish

Steps

1. Rinse the brown lentils and quinoa under cold water and set aside.
2. In a medium pot, cook the basmati rice according to package instructions. Set aside once done.
3. In a large saucepan, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
4. Add the minced garlic and grated ginger, and cook for another minute until fragrant.
5. Stir in the diced carrot and bell pepper, cooking until they soften, about 3-4 minutes.
6. Add the rinsed lentils, chickpeas, coconut milk, vegetable broth, curry powder, turmeric, cumin, salt, and pepper to the saucepan. Stir to combine.
7. Bring the mixture to a boil, then reduce heat to low and simmer for 25 minutes, or until lentils are tender.
8. Stir in the fresh spinach and cook for an additional 5 minutes until wilted.
9. In serving bowls, layer the rice, then spoon the lentil and vegetable curry over the top. Garnish with fresh cilantro.

Nutrition

• Calories: 520
• Protein: 22 g
• Carbs: 85 g
• Fiber: 18 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 7 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein, which supports muscle health.
• High in fiber, promoting digestive health and satiety.

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