Vegetable and Lentil Curry

This Vegetable and Lentil Curry is a hearty and flavorful dish packed with nutritious ingredients, perfect for a healthy American lunch. Bursting with spices and a medley of vegetables, it provides a satisfying meal that is easy to prepare.

Ingredients

• Red lentils - 100 grams
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Spinach - 50 grams, chopped
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Coconut milk - 200 ml
• Vegetable broth - 300 ml
• Olive oil - 1 tablespoon
• Curry powder - 1 tablespoon
• Cumin - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Salt - to taste
• Pepper - to taste
• Fresh cilantro - for garnish

Steps

1. Rinse the red lentils under cold water until the water runs clear and set aside.
2. In a large pot, heat the olive oil over medium heat and add the chopped onion, sautéing until translucent, about 3-4 minutes.
3. Add the minced garlic and ginger to the pot, cooking for an additional 1 minute until fragrant.
4. Stir in the diced carrot, bell pepper, and zucchini, cooking for 5-7 minutes until slightly softened.
5. Add the curry powder, cumin, turmeric, salt, and pepper, stirring well to combine and cook for another minute.
6. Pour in the vegetable broth and coconut milk, bringing the mixture to a boil.
7. Add the rinsed lentils to the pot and reduce heat to a simmer, cooking uncovered for 15-20 minutes until the lentils are tender.
8. Stir in the chopped spinach and cook for an additional 2-3 minutes until wilted.
9. Taste and adjust seasoning if necessary, then serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 8 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils.
• High in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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