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

This Savory Lentil and Vegetable Curry is a wholesome blend of lentils, chickpeas, quinoa, and a medley of vibrant vegetables, simmered in fragrant spices. Served over a bed of fluffy rice, it's a comforting and nourishing meal perfect for any day of the week.

Ingredients

• Brown lentils - 100 grams
• Chickpeas (cooked) - 100 grams
• Quinoa - 50 grams
• Basmati rice - 100 grams
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Coconut milk - 200 ml
• Vegetable broth - 200 ml
• Curry powder - 1 tablespoon
• Cumin - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish

Steps

1. Rinse the brown lentils and quinoa under cold water. Set aside.
2. In a pot, bring 400 ml of water to a boil. Add the basmati rice, reduce to a simmer, cover, and cook for 15 minutes until fluffy. Remove from heat and let it sit covered.
3. In a large skillet, heat olive oil over medium heat. Add chopped onion, garlic, and ginger, and sauté until the onion is translucent, about 3-4 minutes.
4. Add the diced carrot, bell pepper, and zucchini to the skillet. Sauté for another 5 minutes until the vegetables are slightly softened.
5. Stir in the curry powder, cumin, and turmeric, cooking for an additional minute until fragrant.
6. Add the rinsed lentils, chickpeas, coconut milk, and vegetable broth to the skillet. Bring to a boil, then reduce to a simmer. Cover and cook for 20-25 minutes until the lentils are tender.
7. While the curry is simmering, cook the quinoa in a separate pot according to package instructions, usually about 15 minutes.
8. Once the lentils are cooked, season the curry with salt and black pepper to taste.
9. To serve, place a portion of rice on each plate, top with the lentil and vegetable curry, and garnish with fresh cilantro. Serve the quinoa on the side.

Nutrition

• Calories: 550
• Protein: 20 g
• Carbs: 95 g
• Fiber: 18 g
• Sugar: 4 g
• Sodium: 480 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 5 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas, supporting muscle health.
• High in dietary fiber, promoting digestive health and maintaining stable blood sugar levels.

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