By Dr. med. Claudia Schmiemann
Ingredients:
• 1 cup dried green or brown lentils, rinsed and drained
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 zucchini, diced
• 1 carrot, diced
• 1 can (14 oz) diced tomatoes
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper (adjust to taste for spiciness)
• Salt and black pepper to taste
• 2 cups vegetable broth
• 1 can (14 oz) coconut milk
• Juice of 1 lime
• Fresh cilantro leaves, for garnish
• Cooked brown rice or whole-grain naan (optional, for serving)
Instructions:
1. Cook the Lentils: In a large saucepan, bring 3 cups of water to a boil. Add the rinsed lentils, reduce heat to low, cover, and simmer for about 20-25 minutes, or until they are tender but not mushy. Drain any excess water and set the lentils aside.
2. Prepare the Curry Base: In a large, deep skillet or pot, heat the olive oil over medium heat. Add the chopped onion and cook for about 3-4 minutes, until it becomes translucent.
3. Add Aromatics: Stir in the minced garlic and grated ginger, and cook for another minute until fragrant.
4. Add Vegetables: Add the chopped red and yellow bell peppers, zucchini, and carrot to the skillet. Cook for 5-7 minutes, or until the vegetables start to soften.
5. Spice It Up: Sprinkle the curry powder, ground cumin, ground coriander, turmeric, paprika, and cayenne pepper over the vegetables. Stir well to coat the vegetables evenly with the spices.
6. Combine Tomatoes and Broth: Add the canned diced tomatoes (with their juices) and vegetable broth to the skillet. Stir to combine all the ingredients.
7. Simmer and Add Lentils: Bring the mixture to a simmer and then reduce the heat to low. Cover and let it simmer for about 15-20 minutes, allowing the flavors to meld together. Stir occasionally.
8. Add Coconut Milk: Pour in the coconut milk and mix it into the curry. Let it simmer for an additional 5 minutes.
9. Finish with Lime Juice: Squeeze the juice of one lime into the curry and stir well. Taste and adjust the seasoning with salt and black pepper as needed.
10. Serve: Serve the lentil and vegetable curry hot, garnished with fresh cilantro leaves. You can enjoy it as is or serve it over cooked brown rice or with whole-grain naan bread.
This lentil and vegetable curry is packed with protein, fiber, and vitamins, making it a healthy and satisfying meal option. Enjoy!
Comments