Lentil and Chickpea Curry

Our Lentil and Chickpea Curry is a hearty and flavourful dish that perfectly combines the warmth of spices with the nutrition of legumes. It is packed with protein, high in fibre, and a variety of vitamins and minerals, making it not only fulfilling but also a nutrient-rich choice for any meal. The blend of lentils and chickpeas with aromatic spices creates a deliciously rich texture and taste.

Preparation and Cooking Time:

• Preparation Time: 15 minutes
• Cooking Time: 40 minutes
• Total Time: 55 minutes
• Servings: 4

Difficulty:

• Intermediate

Ingredients:

• 1 cup (200 g) dried green lentils, rinsed and drained
• 1 can (400g ) chickpeas, drained and rinsed
• 1 large onion (approx. 150 g), finely chopped
• 2 cloves garlic (approx. 6 g), minced
• 2.5 cm (approx. 15 g) fresh ginger, grated
• 1 can (400 g) diced tomatoes
• 1 can (400 mL) light coconut milk
• 1 tablespoon (15 mL) olive oil
• 1 teaspoon (5 g) ground cumin
• 1 teaspoon (5 g) ground coriander
• 1 teaspoon (5 g) turmeric
• 1/2 teaspoon (2.5g) red chilli powder (adjust to taste)
• 1 teaspoon (5 g) garam masala
• Salt to taste
• Fresh coriander, chopped for garnish

Preparation and Cooking Steps:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onions and sauté until they are translucent.
2. Add the minced garlic and grated ginger, cooking for another minute until fragrant.
3. Stir in the ground cumin, coriander, turmeric, and red chilli powder. Cook for a minute until the spices are well combined.
4. Add the diced tomatoes, coconut milk, lentils, and chickpeas to the pot. Season with salt.
5. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for about 35-40 minutes, or until the lentils are tender.
6. Once the lentils are cooked, stir in the garam masala.
7. Garnish with chopped coriander leaves before serving.
8. Serve hot with rice, naan bread or steamed broccolini.

Serving Suggestions:

• For non-vegetarians, consider adding grilled chicken or lamb as a protein source.

Storage and Reheating Instructions:

• Refrigeration: Store the Lentil and Chickpea Curry in an airtight container in the refrigerator for up to 4 days.
• Freezing: This curry freezes well. Cool the curry completely and transfer it to freezer-safe containers or bags. It can be frozen for up to 2 months. Label the containers with the date to keep track.
• Reheating: To reheat, thaw the curry overnight in the refrigerator if frozen. Warm it on the stove over medium heat, adding a little water if it's too thick. If using a microwave, reheat in a microwave-safe container, stirring occasionally to ensure even heating.

Customise to Meet Your Nutritional Goals:

• For more carbs: Add in a side of naan bread.
• For more protein: Add in firm tofu to the curry towards the end of cooking.
• For more / less fat: Add or reduce the amount of olive oil added.

Nutritional Panel (per serving, estimated using NUTTAB standards):

• Energy: 1806 kJ (approx. 434 calories)
• Protein: 22.8 g
• Total Fat: 14.4 g
  • Saturated Fat: 7.3 g
• Carbohydrate: 42.3 g
  • Sugars: 11.1 g
• Dietary Fibre: 21.6 g
• Sodium: 293 mg