Beans and legumes make for some of the most delicious and economical dinner options for all diners, from vegans to meat lovers. A range of pantry spices generously imbue this protein-, fibre-, and iron-loaded Indian stew with flavour. Brightened with fresh cilantro, it’s a thrifty dinner that tastes like a million bucks.
Tip
Build a budget-friendly Indian banquet by stirring unsweetened shredded coconut into brown rice, adding diced cucumber to plain yogurt, and purchasing mango chutney. Serve these alongside the masala for a takeout fake-out.
Chickpea and Red Lentil Masala
Ingredients
- 1 Tbsp (15 mL) coconut oil
- 1 onion, diced
- 2 garlic cloves, minced
- 1 Tbsp (15 mL) curry powder (mild or hot)
- 2 tsp (10 mL) garam masala
- 1/2 tsp (2 mL) salt
- 1 - 14 oz (400 mL) can coconut milk
- 1 - 15 oz (425 g) can diced tomatoes
- 1 cup (250 mL) water
- 1 - 15 oz (425 g) can chickpeas (about 2 cups cooked), drained and rinsed
- 1/2 cup (125 mL) dried red lentils
- 1 Tbsp (15 mL) lemon juice or lime juice
- 1 cup (250 mL) chopped fresh cilantro
Nutrition
Per serving:
- calories485
- protein17g
- fat27g
- saturated fat22g
- trans fat0g
- carbohydrates50g
- sugars9g
- fibre16g
- sodium326mg
Directions
01
In large pot, heat oil over medium. Add onion, garlic, curry powder, garam masala, and salt. Sauteu0301 for 8 minutes, until vegetables are softened. Stir in coconut milk, tomatoes, water, chickpeas, and red lentils. Bring to a boil, reduce to a simmer, cover, and cook, stirring occasionally, for 25 to 30 minutes, until lentils are soft.
02
Immediately before serving, stir in lemon or lime juice and cilantro. Serve hot.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
