Chickpea and Lentil Curry
Lunch, DinnerChickpea lentil curry is a dish everyone can appreciate and enjoy. It is one of my main go-to meat free dinner options.
Calories677kcal
Carbs68g
Protein23.2g
Fats32.7g
For Exercise DayPerformance Benefits
Chickpeas combine really well with curry and offer a rich source of protein. Chickpeas are also the main source of carbohydrate in this recipe alongside quinoa. This recipe is high in fibre so can ideally be used as a recovery option rather than a fuel-up meal. It would be a great option to have after an intense training session or match to replenish glycogen stores, support growth and repair of muscle tissue and the fat content will help to keep you feeling full and satisfied from this meal.
Health Benefits
Garlic contains allicin, a sulphuric compound that produces potent antioxidants. It certainly is no harm to add some extra garlic to your cooking if you are feeling under the weather. Herbs and spices have been shown to have antioxidant properties as well as support a healthy gut microbiome. The gut plays an important role in maintaining a healthy immune system. It’s important that we ‘feed’ the good bacteria in our guts with ‘prebiotics’. Prebiotics are often referred to as ‘fertilisers’ for the gut and can be found in foods such as garlic, onions, lentils, cabbage, dried fruit and nuts.
Expert Tips
This recipe is lovely served with yogurt, fresh fruit and honey. Store leftovers in the fridge for up to three days.
Equipment
- Pan
- Pot
- Oven safe dish
Ingredients
- 1 tbsp rapeseed oil
- 1 Onion (chopped)
- 1 clove garlic
- 2 Red chilli peppers (chopped finely)
- ½ Aubergine (chopped)
- 200 ml water
- 1 handful Coriander (chopped)
- 150 g Lentils
- 1 Sweet potato
- 300 ml Water
- 400 g Chickpeas
- 400 ml Light Coconut milk
- 4 tbsp Greek yoghurt
- 1 cup Quinoa
For the Paste
- 2 Tbsp Rapeseed oil
- 2 cloves Garlic
- 3 tbsp Soy sauce
- 1.5 tbsp ginger
- 2 tbsp White wine vinegar
- 1 Tbsp Curry paste
- ½ tsp Turmeric
- 1.5 tbsp almond butter
- 1 tbsp honey
people
Instructions
- Cut sweet potato and aubergine into small cubes. Drizzle rapeseed oil and pinch of salt. Cook in oven for 20 mins @180.
- Place all the sauce ingredients into a blender and blitz until a smooth paste is formed.
- Place a medium sized saucepan on a medium heat, pour in the water and wait for it to start simmering, then add in the quinoa and cook until nearly all the water is absorbed and the quinoa is nice and fluffy. (You can choose to cook the quinoa in vegetable stock also if you prefer, this does add a bit more taste and flavour.)
- Meanwhile, fry the onions, chilies and garlic in the rapeseed oil. Cook for 3-4 minutes.
- Add in the curry paste.
- For the coconut milk, separate the cream from the water and add the coconut cream to the curry. Mix well to full combine.
- Add in the water.
- Pour in the lentils and chickpeas and stir well.
- Add in the sweet potato’s and aubergines from the oven.
- Allow the curry to simmer for about 20 minutes until the lentils are nice and soft.
- Serve the curry on a bed of quinoa then top with a little Greek yoghurt.
Nutrition
Serving: 4ServingsCalories: 677kcalCarbohydrates: 68gProtein: 23.2gFat: 32.7gSaturated Fat: 13.4gPolyunsaturated Fat: 5.6gMonounsaturated Fat: 9.5gTrans Fat: 0.0015gCholesterol: 6.7mgSodium: 966mgPotassium: 1175mgFiber: 12.6gSugar: 16.8gVitamin A: 537ugVitamin C: 42mgCalcium: 198mgIron: 8mg
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