Chickpea & Lentil Curry
DinnerChickpea lentil curry is a dish everyone can appreciate and enjoy. It is one of my main go-to meat free dinner options.
Calories620kcal
Carbs70g
Protein26g
Fats25g
For Intensive ExercisePerformance 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. Can you achieve your goal with a plant based diet?
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. For more information on prebiotics visit Monash University. What are the best foods to eat for a cold?
Expert Tips
Serve hot with a dollop of cold Greek yoghurtStore in the fridge in an airtight container and consume within 2-3 days.
Equipment
- Large pan (or pot)
- Medium pot
Ingredients
- 1 Tbsp Rapeseed oil
- 3 cloves Garlic (crushed)
- 1 Pinch Salt
- 1 tbsp Soy sauce
- ½ tsp Ginger (grated or finely chopped
- 1 Onion (chopped)
- 2 Red chilli peppers (chopped finely)
- 8 Mushrooms (chopped)
- ½ Aubergine (chopped)
- 1 tin Chopped tomatoes
- 2 tbsp White wine vinegar
- 1 handful Coriander (chopped)
- 1 Tbsp Curry paste
- ½ tsp Cumin
- ½ tsp Paprika
- ½ tsp Turmeric
- ½ tbsp Garam masala
- 150 g Lentils
- 150 g Quinoa
- 300 ml Water
- 400 g Chickpeas
- 400 ml Coconut milk (water removed from tin)
- 4 tbsp Greek yoghurt
Servings
Instructions
- Fry the onions, chilies and garlic in the rapeseed oil with a pinch of salt, soy sauce and ginger. Cook for 3-4 minutes.
- Add in the chopped mushrooms and aubergine and stir, cook for 3-4 minutes until they begin to turn soft.
- Add in the chopped tomatoes, white wine vinegar and mix, then stir in the spices and chopped coriander.
- Pour in the lentils and stir well.
- Meanwhile, 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.)
- Add in the chickpeas and stir well.
- For the coconut milk, separate the cream from the water and add the coconut cream to the curry. Mix well to full combine.
- 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: 1ServingCalories: 620kcalCarbohydrates: 70gProtein: 26gFat: 25gSaturated Fat: 14gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gSodium: 542mgPotassium: 1389mgFiber: 14gSugar: 12gVitamin A: 70ugVitamin C: 16mgCalcium: 145mgIron: 9mg
Tried this recipe?Let us know how it was!
