Lentil and Chickpea Curry Recipe
This lentil and chickpea curry recipe is a classic Indian dish packed with flavor and nutrients. It is vegan and gluten-free and can be served with rice, naan bread, or sautéed vegetables.
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Servings: 3
Calories: 340kcal
Equipment
- 1 large saucepan or an instant pot for cooking.
- 1 cutting board to cut vegetables.
- Knives to cut vegetables.
- 1 tablespoon and a teaspoon to measure spices.
- 1 wooden spoon to stir the curry.
- Bowls for serving curry and rice.
Ingredients
- 2 tablespoons olive oil or coconut oil
- 1 red onion chopped
- 4 garlic cloves minced
- 1 red bell pepper chopped
- 1 tablespoon grated fresh ginger
- 1 teaspoon garam masala
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon curry powder (optional)
- 1 teaspoon turmeric (optional)
- 1 teaspoon finely cut Indian chili or ¼ teaspoon cayenne pepper or crushed chili
- 1 can diced tomatoes
- 1 400-ml can coconut milk
- 2 cups (200 g) pre-cooked green lentils or 1 (15-ounce/398 ml) can lentils
- 1 15-ounce /398 ml can chickpeas (about 250 g)
- 1 handful spinach or kale
- 1 tablespoon lemon juice or lime juice
- Salt and pepper to taste
Instructions
- Heat the olive oil in a large pan over medium heat. Add the onion and sauté for 5 minutes until translucent. Add the garlic and red bell pepper and sauté for 5 minutes, until tender.
- Move the vegetables away from the center and add the ginger, cumin, garam masala, ground coriander, and cayenne pepper, plus optional spices and sauté for 1-2 minutes, until the spices are toasted.
- Add the diced tomatoes, coconut milk, precooked green lentils, and chickpeas, and bring to a boil.
- Reduce the heat, cover, and simmer for 20 to 25 minutes until the lentils are tender.
- Add the spinach and cook for another 2 to 3 minutes, until wilted. Add 1 teaspoon of salt.
- Remove from the heat and add the lemon juice. Salt and pepper to taste.
- Serve hot, accompanied by basmati rice or naan.
- Stored in an airtight container, this chickpea and lentil curry will keep for up to 3 to 4 days. To keep it longer, freeze it in a suitable freezer bag or container for about 2 to 3 months.
Notes
- Dried lentils and chickpeas: soak in water for several hours before cooking. Drain the lentils and chickpeas and rinse them under cold water. This will allow the legumes to hydrate and cook more quickly and evenly and result in tender lentils and chickpeas in the curry.
Variants
- Play with spices. Enhance the dish with curry (aka curry) powder and ground turmeric.
- Intensifies the umami factor. Add a tablespoon of tamari.
- Make it even creamier. Substitute dry red lentils for green or brown lentils.
- Varies the types of legumes. You can replace the lentils and chickpeas with other legumes, such as kidney beans or split peas.
- Hide more fresh vegetables. Add cauliflower, carrots, sweet potatoes, or zucchini for extra nutrients.
- Boosts protein intake. Interchange the spinach with the kale.
- Invigorates curry differently. Add a tablespoon of tamarind paste.
- Increase the heat. Add crushed chili, hot pepper flakes, fresh red pepper, or red curry paste.
- Low in FODMAPs and vegan. Replaces the onion and garlic with asafoetida and legumes with green peas. Ensure that the spices do not contain gluten; otherwise, use the products adapted to this diet.
Nutrition
Calories: 340kcal | Carbohydrates: 48g | Protein: 17g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 25mg | Potassium: 1073mg | Fiber: 17g | Sugar: 10g | Vitamin A: 1479IU | Vitamin C: 75mg | Calcium: 108mg | Iron: 8mg
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