You won't believe how yummy and satisfying this creamy coconut milk and brown lentil curry is! It's a fabulous beginners curry that's speedy to whip up on nights you’re after a low-fuss meal. Packed full of vegetables, this vegan curry has a pleasant and relatively mild flavour, with just a teeny smidge of spicy kick.
When you’re after an easy and hearty nutritious dinner idea, you’ll be hard-pressed to beat this vegan-friendly curry.
While curries are a perfect kitchen dish for adventuring into complex flavours, this recipe contains just a few fun and simple ingredients to explore, like ginger and curry powder. This makes it a lovely beginner’s curry recipe to venture into the world of.
As a Registered Nutritionist, I’m all for plant-forward recipes that celebrate legumes, like lentils, chickpeas and beans. These versatile, yet humble, ingredients are not only affordable, but great pantry staples to boost the plant protein and dietary fibre in meals (like in this red lentil and spinach dahl!).
This coconut lentil curry contains simple ingredients, many that are shelf-staple:
To further boost the protein, while keeping it plant-based, add a block of cubed firm tofu to your shopping list💪
Here are a few commonly asked questions on curry and brown lentil nutrition:
Is curry healthy? Curry is an umbrella word for a meat or vegetarian dish consisting of a gravy or sauce, flavoured with aromatics and spices. They can be incredibly nutritious, but like anything in nutrition it’s a sum of its parts.
Curries with plenty of veggies and a good source of protein (whether legumes or lean meat) can help make for a filling meal with nutrient diversity. Curries with oodles of oil or cream may be better as a sometimes food.
As for spices, while used primarily for their culinary powers (to flavour food, add colour…), they bring nutritional perks to the table. For example, turmeric, a spice that gives curry a vibrant yellow curry, contains curcumin which is considered a powerful antioxidant, which may help fight oxidative damage which may otherwise damage cells (1).
What’s the nutritional deal with brown lentils? Brown lentils are a great source of filling prebiotic fibre, a type that feeds good bugs in our gut that promote digestive function.
They’re also a good source of plant protein, about a third-highest by weight of any legume or nut (after soybeans and hemp seeds). It’s good to keep in mind, they’re considered an ‘incomplete’ protein (meaning they don’t contain all essential amino acids, the building blocks of protein, needed for good health), which is why enjoying a varied diet will help you get in the full spectrum. Easy as🤙
Thanks for reading! Are you after more legume based plant-forward meal ideas? Try this Chili Sin Carne (vegan chili) with dark chocolate!🍫