LENTIL CURRY RECIPE
Lentil Curry, also known as Dal, is a popular and nutritious dish in Indian cuisine. It is rich in plant-based protein, fiber, and essential nutrients, making it a great option for Indian weight loss.
INGREDIENTS
- 1 cup dried lentils (any variety), rinsed and soaked overnight
- 1 tablespoon olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 1-inch piece of ginger, grated
- 2 tomatoes, chopped
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1/2 teaspoon chili powder (adjust according to spice preference)
- 1/2 teaspoon garam masala
- Salt to taste
- Fresh cilantro for garnish
INSTRUCTIONS
Drain the soaked lentils and rinse them under cold water. Set aside.
Heat the olive oil in a large pot or skillet over medium heat.
Add the diced onion to the pot and sauté until it becomes translucent.
Add the minced garlic and grated ginger to the pot. Sauté for an additional minute until fragrant.
Add the cumin seeds to the pot and toast them for a minute until they release their aroma.
Add the chopped tomatoes to the pot and cook until they become soft and mushy.
Stir in the turmeric powder, coriander powder, chili powder, and garam masala. Mix well to coat the onions and tomatoes with the spices.
Add the drained lentils to the pot and stir to combine them with the spice mixture.
Pour enough water into the pot to cover the lentils, about 2-3 cups. Season with salt to taste.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the lentils simmer for about 20-25 minutes or until they are cooked and tender.
Check the consistency of the curry. If it’s too thick, you can add more water to achieve the desired consistency.
Taste and adjust the seasonings if needed.
Garnish with fresh cilantro before serving.
TIPS
Choose your lentils: There are various types of lentils available, such as green lentils, red lentils, or yellow lentils (toor dal). Experiment with different varieties to discover your favorite flavors and textures.
Soak the lentils: Soaking the lentils overnight or for a few hours helps reduce the cooking time and enhances their digestibility.
Add more vegetables: Feel free to add chopped vegetables like spinach, carrots, or bell peppers to the lentil curry for extra nutrition and flavor.
Spice it up: Adjust the spice level according to your preference. Increase or decrease the amount of chili powder or add additional spices like cinnamon, cardamom, or cloves for added depth of flavor.
Pair with whole grains: Serve your Lentil Curry with a side of brown rice, quinoa, or whole wheat roti for a complete and balanced meal.
Meal prep and leftovers: Lentil curry tastes even better the next day as the flavors meld together. Consider making a larger batch and storing leftovers in the refrigerator for easy and quick meals throughout the week.
NUTRITION VALUE
- Calories: Approximately 200-250 calories (depending on the portion size and ingredients used)
- Protein: 12-15 grams
- Fat: 3-5 grams
- Carbohydrates: 35-40 grams
- Fiber: 10-12 grams
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