Zucchini Lentil Curry – Sharon Palmer, The Plant Powered Dietitian
For many who’re looking for a summery twist on lentil curry, this super easy, nutritious, budget-friendly Zucchini Lentil Curry is for you! This gluten free vegan purple lentil curry choices chopped modern zucchinis to provide a delicious earthy style and nice inexperienced shade to your simple curried lentil dish, which you’ll be capable of whip up in half-hour with a variety of pantry devices. Merely pair this zucchini curry collectively along with your favorite brown rice and likewise you’ve purchased a healthful plant-based meal in a single. You’ll be capable of even serve this zucchini coconut lentil curry correct out of the pan, a lot much less dishes to wash later.
I’m always looking for flavorful zucchini recipes each season when my yard begins producing a every single day bounty of zucchinis and totally different summer season season squash. So, it was really satisfying to create this easy healthful curry recipe, which we completely have the benefit of as a go-to meal by the week. This curry is an excellent meal prep recipe, as a result of it makes six generous servings, and might be saved away in a microwavable container to heat up later.
I’m an unlimited fan of Indian delicacies and rejoice these flavors in my kitchen often. Nonetheless, I’m not an actual skilled of this foodway. I encourage you to try the work of my good buddy and colleague Vandana Sheth, MS, RD, who’s a grasp of healthful Indian delicacies, to be taught further about cooking plant-based Indian recipes at dwelling. This lentil curry requires purple lentils, nonetheless you’ll be capable of swap out for brown or inexperienced lentils, in case you want. And don’t be afraid to attempt varied sorts of zucchini or summer season season squash, equal to yellow, silver, or variegated.
Vitamin Notes
This vegan gluten free zucchini lentil curry paired with brown rice is rich in fiber, plant proteins, vitamin C, B dietary nutritional vitamins, potassium, iron, and magnesium, along with phytochemicals linked with antioxidant benefits. This dietary profile helps coronary coronary heart effectively being, a healthful gut microbiome, satiety, healthful weight, and reduce inflammatory ranges.
Description
This gluten free vegan Zucchini Lentil Curry choices sliced modern zucchinis to provide a delicious earthy style and nice inexperienced shade. You’ll be capable of whip up this yummy healthful purple lentil curry recipe in half-hour with easy budget-friendly pantry devices, and pair it collectively along with your favorite brown rice for a healthful plant-based meal in a single.
- 1 ½ tablespoons vegetable oil
- Pinch mustard seeds
- ½ teaspoon cumin seeds
- ½ teaspoon coriander seeds
- 1 tablespoon minced modern ginger
- 1 huge onion, finely chopped
- 1 ½ teaspoons garam masala
- ¾ teaspoon chili powder
- ½ teaspoon flooring turmeric
- ½ teaspoon salt (non-compulsory)
- 1 cup purple lentils, uncooked
- 2 ½ cups water
- 1 cup chopped modern tomatoes (or canned, drained)
- 2 medium (8 ounces each) zucchini, chopped
- 1 cup light coconut milk
- 2 tablespoons modern cilantro, chopped (non-compulsory)
- Heat oil in an enormous sauté pan or heavy pot for 1 minute over medium heat.
- Add mustard seeds, cumin seeds, and coriander seeds, and toast for 30 seconds.
- Add ginger and onions and sauté for 3 minutes.
- Add garam masala, chili powder, turmeric, and salt (non-compulsory) and sauté for 1 minute
- Add the lentils and toast for 1 minute.
- Add the water, stir properly, and cover, cooking over medium heat for 12 minutes.
- Add the tomatoes, zucchini and coconut milk. Stir properly, cowl, and put together dinner for about 10-12 minutes, until zucchini is tender nonetheless not mushy.
- Garnish with cilantro (non-compulsory) and serve collectively along with your favorite cooked brown rice (or totally different cooked full grains) as desired.
- Makes 6 servings (about 1 ½ cups curry each)
Notes
Attempt brown or inexperienced lentils for this recipe.
Attempt varied sorts of zucchinis or summer season season squash for this recipe, along with yellow, silver, or variegated.
- Prep Time: 10 minutes
- Cook dinner dinner Time: half-hour
- Class: Entree
- Delicacies: Indian
Vitamin
- Serving Dimension: 1 ½ cups curry, no rice
- Power: 245
- Sugar: 3 g
- Sodium: 235 mg
- Fat: 8 g
- Saturated Fat: 4 g
- Carbohydrates: 29 g
- Fiber: 11 g
For further zucchini recipes, strive a couple of of my favorites:
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Further Devices for Consuming and Dwelling the Goodness
