Vegetable and Lentil Curry with Quinoa and Chickpeas

This Vegetable and Lentil Curry with Quinoa and Chickpeas is a hearty and nutritious dish packed with vibrant flavors and textures. Perfect for a healthy American lunch, it combines protein-rich lentils and chickpeas with a colorful medley of vegetables, all served over fluffy quinoa.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Ginger - 1 tablespoon, grated
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Tomato - 1 large, chopped
• Coconut milk - 200 ml
• Vegetable broth - 250 ml
• Red lentils - 100 grams
• Chickpeas - 1 can (400 grams), drained and rinsed
• Curry powder - 1 tablespoon
• Cumin - 1 teaspoon
• Turmeric - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Quinoa - 150 grams
• Fresh cilantro - for garnish

Steps

1. Rinse the quinoa under cold water and cook it according to package instructions, typically in 2 cups of water for about 15 minutes or until fluffy.
2. In a large pot, heat the olive oil over medium heat. Add the diced onion, garlic, and ginger, and sauté for about 3-4 minutes until fragrant.
3. Add the diced carrot, bell pepper, and zucchini to the pot, cooking for an additional 5 minutes until the vegetables begin to soften.
4. Stir in the chopped tomato, coconut milk, vegetable broth, red lentils, curry powder, cumin, turmeric, salt, and black pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for 15-20 minutes until the lentils are tender.
5. Add the drained chickpeas and stir well, cooking for another 2-3 minutes to heat through.
6. Serve the curry over the cooked quinoa and garnish with fresh cilantro.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 7 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas, supporting muscle health.
• High in fiber, promoting digestive health and aiding in weight management.

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