Health N’ More

Ingredients:

For the Lentil and Vegetable Curry:

• 1 cup dried green or brown lentils, rinsed and drained
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 carrot, diced
• 1 can (15 oz) diced tomatoes (or use fresh tomatoes, diced)
• 1 can (15 oz) coconut milk (full-fat or light)
• 2 tablespoons curry powder (adjust to taste)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper (adjust for heat preference)
• Salt and black pepper to taste
• Fresh cilantro leaves for garnish (optional)
• Cooked brown rice or whole-grain naan bread for serving

Instructions:

1. Cook the Lentils:

• In a medium saucepan, combine the rinsed lentils with 2 cups of water. Bring to a boil, then reduce the heat to a simmer.
• Cook the lentils for about 20-25 minutes or until they are tender but not mushy. Drain any excess water and set aside.

2. Prepare the Curry Base:

• In a large skillet or saucepan, heat the olive oil over medium heat.
• Add the chopped onion and cook for 2-3 minutes until it becomes translucent.
• Stir in the minced garlic and ginger and cook for an additional 1-2 minutes until fragrant.

3. Add the Vegetables:

• Add the diced red bell pepper, zucchini, and carrot to the skillet. Cook for about 5-7 minutes until the vegetables begin to soften.

4. Season and Simmer:

• Stir in the curry powder, ground cumin, ground coriander, ground turmeric, paprika, cayenne pepper, salt, and black pepper. Mix well to coat the vegetables with the spices.
• Pour in the diced tomatoes (with their juice) and coconut milk. Stir to combine.
• Bring the mixture to a gentle simmer and cook for 10-12 minutes, allowing the flavors to meld and the sauce to thicken slightly.

5. Add Lentils:

• Add the cooked lentils to the curry and simmer for an additional 5 minutes to heat the lentils through.

6. Garnish and Serve:

• Taste the curry and adjust the seasoning if needed.
• Garnish with fresh cilantro leaves if desired.

7. Serve:

• Serve your healthy lentil and vegetable curry over cooked brown rice or with whole-grain naan bread for a wholesome and satisfying meal.

This lentil and vegetable curry is a flavorful and nutritious dish that’s rich in plant-based protein and packed with vibrant vegetables and aromatic spices. It’s a perfect option for a hearty and wholesome dinner, and you can adjust the level of spiciness to suit your taste preferences. Enjoy!