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Lentil Curry

A hearty, healthy classic, you can be sure these lentils will satisfy your appetite without any of the guilt!
*Lentils should be soaked for 4 hours before cooking

THINGS YOU NEED:

2 cups lentils (before soaking)
2 tablespoons olive oil
2 tablespoons chopped fresh garlic
2 medium onions
2 ½ cups water
2 cups / 530g crushed canned tomatoes
1 ½ teaspoons salt
3 tablespoons chopped fresh ginger
1 handful fresh cilantro
 

FROM THE SPICE BOX:

1 tablespoon cumin seeds
6 cloves
1 teaspoon turmeric powder
1½ teaspoons garam masala
1 tablespoon ground cumin & coriander
¼ teaspoon chili powder*
 
*Note: if you prefer a hotter spice level 
increase the amount of chili powder by ¼ teaspoon increments to suit your taste. Be cautious!

ESSENTIAL PREPARATION:

  • Soak the lentils for at least 4 hours before cooking
  • Peel and dice the onions into ½ inch pieces
  • Peel and chop the garlic as finely as possible
  • Peel and chop the ginger as finely as possible
  • Lightly chop the cilantro
  • Prepare everything else from the Things You Need section so that all ingredients are at hand and you are ready to cook

COOKING GUIDE:

  1. Drain the soaked lentils.
  2. Heat the oil in the pan so it’s hot, then add the cumin seeds, cloves and garlic and let it sizzle for 1 minute.
  3. Add the onions and cook them on a medium heat for 5 minutes, or until they are soft.
  4. Add the crushed canned tomatoes, ginger, salt, cilantro, water, turmeric powder, chili powder, garam masala and ground cumin & coriander. Stir and simmer on low heat for 5 minutes with the lid on.
  5. Then add the lentils and simmer for 1 hour on a low heat with the lid on. Stir regularly.
  6. Serve.
  7. Suggested serving accompaniments include rice, quinoa, cous cous or salad or non gluten free options such as naan or pita bread.
Approximate nutritional values per serving (serving size 371g)

Calories
454

Carbohydrates
68.5g
23%
Sugars
4.6g
Fat
8.9g
14%
Saturates
1.3g
6%
Protein
26.3g

 

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