Lentil Coconut Curry with Brown Basmati Rice – 80 Twenty Nutrition

Lentil Coconut Curry with Brown Basmati Rice

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Looking for a meal that’s easy to make, super healthy and delicious? This Lentil Coconut Curry is a real crowd-pleaser! It’s vegan and gluten-free and is delicious served over brown rice, quinoa, wild rice or with naan.

I often crave Indian food for it’s mouth-watering spices but many of the dishes can be high in calories and fat. If you’re looking for more healthy Indian recipes, check out my Healthy Curry Chicken.

Need a reason to have lentils more often? I have a huge list for you, and that’s just the nutritional benefits! Here are a few:

  • A serving of lentils contains more protein than a serving of yogurt! A ¾ cup serving of lentils provides about 13 grams of protein.

 

  • Some studies have shown that eating pulses such as lentils may improve the body’s response to sugar. This is because pulses lower insulin and blood sugar responses after a meal. One study found that lentils not only lower the blood sugar effect from the meal in which they are eaten, but also the next meal eaten four hours later!

 

  • Lentils are an excellent source of folate, a B vitamin that is needed to form red blood cells and for proper nerve function. It may also help prevent heart disease and some types of cancer.

 

  • Lentils are rich in manganese, a mineral that is needed to absorb calcium and to maintain stable blood sugar levels. It is part of superoxide dismutase (SOD), a compound which protects healthy cells from free radical damage and which may reduce the risk of heart disease and cancer.

 

Enjoy this yummy recipe and love your lentils!

Lentil Coconut Curry with Brown Basmati Rice

This delicious vegan curry features the goodness of lentils and the incredible flavor of spices from India and coconut milk. You can make this in the slow cooker or stovetop for an easy and healthy meal.
Servings 6
Calories 291 kcal
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients
  

  • 1 1/2 cups Brown lentils Rinsed
  • 1 medium onion Diced
  • 2 tsp olive oil
  • 1 tbsp Garam masala
  • 1 tsp turmeric
  • 2 tsp paprika (if you like it spicy)
  • 3 Cloves garlic Minced
  • 2 Tbsp Fresh ginger Minced
  • 2 Cans Pureed tomatoes (28 oz cans)
  • 8 Oz Light coconut milk
  • 1/4 Cup cilantro Chopped
  • 1 Cup Brown basmati rice

Instructions
 

  • Heat the oil over medium high heat. Add the onions and sauté until translucent. Add all the spices, garlic, and ginger and sauté for 2 minutes.
  • Add the lentils, tomatoes, coconut milk, onion mixture and 2 cans full of water to your slow cooker. Cook on low for 7-8 hours or high for 4 hours. If you want to make this on the stovetop, simmer on low-medium heat for 30 minutes or until the lentils are soft.
  • Prepare the rice according to package directions. Serve the lentil curry over the rice and garnish with cilantro if desired. Enjoy!

Nutrition

Calories: 291kcalCarbohydrates: 59gProtein: 14gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gSodium: 39mgPotassium: 726mgFiber: 13gSugar: 9gVitamin A: 1950IUVitamin C: 60.2mgCalcium: 110mgIron: 5.8mg
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