Lentil Curry Extravaganza
A rich, velvety lentil curry with bold, fragrant flavors. Enhanced with sautéed portobello mushrooms, bell peppers, and served on pre-broiled eggplant slices for a wholesome, warm, and delicious dinner.
Details
- Author: CuisineSavvy
- Cuisine: Indian
- Course: Dinner
- Servings: 4
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Diet: Vegan, Whole Foods Plant-based
- Tags: #vegan, #curry, #dinner, #brainhealth, #morethan94challenge
Nutritional Values
Rich in plant-based protein and fiber, this lentil curry supports digestive health and provides sustained energy. The addition of mushrooms and bell peppers enhances its nutritional profile with antioxidants and vitamins.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 450 kcal | -- |
| Total Fat | 18 g | -- |
| Saturated Fat | 12 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 400 mg | -- |
| Total Carbohydrate | 60 g | -- |
| Dietary Fiber | 15 g | -- |
| Total Sugars | 8 g | -- |
| Protein | 18 g | -- |
Ingredients
1½ tablespoon (15 grams) olive oil; 1 medium (70 grams) onion, chopped; 2 cloves garlic, grated; 1 inch (2½ cm) ginger, grated; 2 teaspoons curry powder; 1 teaspoon cumin; ⅓ teaspoon red pepper flakes; 1 teaspoon turmeric powder, optional; 1 teaspoon coriander, optional; 2 cups (500 grams) vegetable stock; 1 small can (15-ounce) (400 grams) crushed tomatoes; 1 small can (14-ounce) (400 grams) coconut milk; 1 cup (220 grams) red lentils; 1 teaspoon salt; ⅛ teaspoon black pepper; 1 teaspoon garam masala, optional; 1 portobello mushroom, sliced; 1 bell pepper, diced; 1 eggplant, sliced 1/4 inch thick, salted, pre-broiled; 1 teaspoon miso; 1 teaspoon vegan butter
Instructions
1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent. Add grated garlic and ginger, and cook until fragrant. 2. Stir in curry powder, cumin, red pepper flakes, turmeric powder, and coriander. Cook for another minute. 3. Add vegetable stock, crushed tomatoes, coconut milk, red lentils, salt, and black pepper. Bring to a boil, then reduce heat and simmer for 30 minutes, or until lentils are tender. 4. In a separate pan, heat vegan butter and add minced garlic, ginger, and miso. Sauté for a minute, then add sliced portobello mushroom and diced bell pepper. Cook until vegetables are tender. 5. Slice the eggplant 1/4 inch thick, salt to remove water, and pre-broil in the oven on each side until slightly browned. 6. Serve the lentil curry over the pre-broiled eggplant slices and top with sautéed mushrooms and bell peppers. Optional: garnish with lemon wedges, cilantro, and a dollop of unsweetened non-dairy yogurt.
External Recipes
- The Plant-Based School's Lentil Curry (Health Score: 85)
Allergens
Soy (miso)
HealthScore: 90
This lentil curry is rich in fiber, protein, and essential vitamins. The sautéed mushrooms and bell peppers add a boost of antioxidants, making it a brain-healthy and nutritious dinner option.