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

This Savory Lentil and Vegetable Curry is a hearty, wholesome dish that combines the earthy flavors of lentils and chickpeas with vibrant vegetables, all served over a bed of fluffy quinoa and rice. Perfect for a cozy dinner, this dish is not only delicious but also packed with nutrients.

Ingredients

• Brown lentils - 100 grams
• Chickpeas - 100 grams (cooked)
• Quinoa - 50 grams
• Basmati rice - 50 grams
• Onion - 1 medium (chopped)
• Garlic - 3 cloves (minced)
• Ginger - 1 tablespoon (grated)
• Carrot - 1 medium (diced)
• Bell pepper - 1 medium (diced)
• Zucchini - 1 medium (diced)
• Coconut milk - 200 ml
• Vegetable broth - 300 ml
• Curry powder - 2 tablespoons
• Cumin - 1 teaspoon
• Turmeric - 1 teaspoon
• Olive oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish

Steps

1. Rinse the brown lentils and soak them in water for about 15 minutes.
2. In a pot, heat olive oil over medium heat. Add chopped onion, garlic, and ginger, sauté until fragrant and onion is translucent, about 5 minutes.
3. Add diced carrot, bell pepper, and zucchini to the pot. Cook for another 5 minutes, stirring occasionally.
4. Stir in the curry powder, cumin, and turmeric, cooking for 1-2 minutes until the spices are aromatic.
5. Drain the lentils and add them to the pot along with the cooked chickpeas, coconut milk, and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20 minutes until the lentils are tender.
6. While the curry is simmering, rinse the quinoa and rice under cold water. In a separate pot, combine quinoa, rice, and 1 cup of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
7. Once the lentils are cooked and the curry has thickened, season with salt and black pepper to taste.
8. Serve the curry over the quinoa and rice mixture, garnished with fresh cilantro.

Nutrition

• Calories: 550
• Protein: 20 g
• Carbs: 90 g
• Fiber: 22 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 5 g
• Unsaturated Fat: 10 g
• Water: 0.6 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas.
• High in fiber, which supports digestive health.

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