Brown Lentil Curry Recipe
If you’re looking for a delicious and nutritious vegetarian meal, look no further than this brown lentil curry recipe. Pulses are a powerhouse of nutrition and taste and this curry brings out their best qualities. Whether you’re a dedicated vegetarian or simply want to incorporate more plant-based foods into your diet, this dish is a great choice. In this blog post, we will explore the wonderful world of brown lentil curry, including its health benefits, ingredients, step-by-step preparation, and some variations to suit your taste.
Health benefits of brown lentils
Before we get into the recipe, let’s take a moment to appreciate the health benefits of brown lentils. They are a staple in many cuisines around the world for a reason:
Rich in Protein: Pulses are an excellent source of plant-based protein, making them an essential food for vegetarians and vegans. They also have a lower fat content than many animal protein sources.
High in fiber: Brown lentils are rich in dietary fiber, aiding digestion, and promoting a feeling of satiety. It can be helpful for weight management.
Rich in nutrients: Pulses are a good source of vitamins and minerals like iron, folate, potassium, and vitamin B6. They are especially high in iron, which is essential for maintaining healthy blood.
Low in calories: Lentils are relatively low in calories but high in essential nutrients, making them a great addition to a calorie-conscious diet.
Heart-Healthy: The fiber and potassium in lentils contribute to heart health by reducing cholesterol levels and maintaining healthy blood pressure.
Blood Sugar Control: Pulses have a low glycemic index, meaning they can help stabilize blood sugar levels, making them an excellent choice for people with diabetes.
Now that we’ve established the incredible health benefits of brown lentils, let’s get into the kitchen and make this delicious brown lentil curry.
Ingredients for Brown Lentil Curry:
- 1 cup brown lentils, washed and soaked for 30 minutes
- 2 tbsp oil
- 1 large onion, finely chopped
- 3 cloves garlic, finely chopped
- 1-inch piece of fresh ginger, grated
- 1 green chilli, finely chopped
- 2 large tomatoes, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon chili powder
- 1 teaspoon garam masala
- salt to taste
- 2 cups water
- fresh coriander for garnishing
Instructions to make brown lentil curry:
Step 1: Wash and soak the pulses
Firstly, wash the brown lentils thoroughly under cold running water until the water runs clear. Then, let them soak in water for about 30 minutes. This soaking process will help the dal cook faster and more evenly.
Step 2: Sauté Aromatics
In a large, heavy-bottomed pan or Dutch oven, heat the cooking oil over medium-high heat. Add finely chopped onion and sauté until translucent and lightly golden, which will take about 5 minutes. Add minced garlic, grated ginger, and chopped green chilies to it. Continue frying for another 2 minutes until the aromatics release their aroma.
Step 3: Add Spices
Now, it’s time to introduce the spices. Add ground cumin, ground coriander, turmeric powder, and chili powder to the roasted mixture. These spices will form the basis of the taste of your curry. Cook until the spices are fragrant, about 2 minutes, stirring frequently to prevent burning.
Step 4: Add the Tomatoes
When the spices combine with the aroma and release their flavor, add chopped tomatoes. Stir well and cook for about 5-7 minutes, or until the tomatoes become soft and oil starts separating from the mixture. This step is important to achieve that rich, curry flavor.
Step 5: Add Dal and Water
Filter the soaked lentils and put them in the pan. Stir to coat the dal with the tomato and spice mixture. Add 2 cups water and salt and mix well. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 20-25 minutes or until the lentils are tender. Keep an eye on the water level; If it starts to dry, you can add a little more water.
Step 6: Finish with Garam Masala
Once the dal is completely cooked, it is time to season it with garam masala. Sprinkle garam masala over the curry and mix gently. This aromatic spice blend will add depth and heat to your dishes.
Step 7: Garnish and Serve
Your brown lentil curry is now ready to serve! Ladle it into bowls, garnish with fresh coriander leaves, and serve with rice or your favorite Indian bread like naan or chapatti.
Variations and Tips:
Creamy version: For a creamier curry, you can add a spoonful of curd or coconut milk at the end. This will give your curry great texture and sweetness.
Additional vegetables: Feel free to add vegetables like spinach, peas, or chopped bell peppers to the curry for extra nutrition and color.
Protein Boost: If you want to increase your protein intake, you can mix some cooked gram or tofu cubes with the dal.
Spice level: Adjust the number of green chilies and chili powder as per your heat preference.
Make it vegan: To make this curry vegan, replace the cooking oil with a plant-based oil like olive oil or coconut oil.
Conclusion
Brown Lentil Curry is a delicious and satisfying dish and a nutritious addition to your menu. With its high protein and fiber content, it is perfect for those who want to adopt a healthy lifestyle or explore the world of vegetarian cuisine. Plus, it’s incredibly versatile, allowing you to customize it to your liking with different spices and additions. So, roll up your sleeves, gather your ingredients, and enjoy this delicious journey into the world of lentils. Happy cooking!
Nutritional for Brown Lentil Curry:
- Calories: Approximately 250-300 kcal
- Protein: 15-18 grams
- Carbohydrates: 35-40 grams
- Dietary Fiber: 10-12 grams
- Fat: 7-9 grams
Vitamins and Minerals: Lentils are a good source of iron, folate, potassium, and vitamin B6. Tomatoes provide vitamin C and other antioxidants.
FAQs:
Q.1- What are brown lentils, and how are they different from other lentil varieties?
Ans. Brown lentils are a type of legume known for their earthy flavor and firm texture. They are one of the most commonly used lentil varieties. Brown lentils hold their shape well during cooking, making them ideal for dishes like soups, stews, and curries. Unlike red or yellow lentils, which tend to become mushy when cooked, brown lentils remain intact.
Q.2- Is brown lentil curry a healthy choice?
Ans. Yes, brown lentil curry is considered a healthy choice. Brown lentils are an excellent source of plant-based protein and dietary fiber. They are also rich in essential vitamins and minerals, such as iron, folate, and potassium. Additionally, this curry often contains tomatoes and spices, which provide antioxidants and flavor without adding excessive calories.
