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Christy Brissette, MS, RD, media registered dietitian, NUTRITION AND FOOD COMMUNICATIONS EXPERT

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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
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Votes: 18
Rating: 4.22
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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.
  • CourseLots of Leftovers, Lunch, Main, Main Dish, Potluck, Side Dish, Vegan
  • CuisineIndian, South Asian
Servings Prep Time
6 10 minutes
Cook Time
30 minutes
Servings Prep Time
6 10 minutes
Cook Time
30 minutes
Lentil Coconut Curry with Brown Basmati Rice
  • 1
  • 2
  • 3
  • 4
  • 5
Votes: 18
Rating: 4.22
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
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.
  • CourseLots of Leftovers, Lunch, Main, Main Dish, Potluck, Side Dish, Vegan
  • CuisineIndian, South Asian
Servings Prep Time
6 10 minutes
Cook Time
30 minutes
Servings Prep Time
6 10 minutes
Cook Time
30 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
Servings:
Units:
Instructions
  1. 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.
  2. 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.
  3. Prepare the rice according to package directions. Serve the lentil curry over the rice and garnish with cilantro if desired. Enjoy!

Nutrition Facts
Lentil Coconut Curry with Brown Basmati Rice
Amount Per Serving
Calories 291 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1g
Sodium 39mg 2%
Potassium 726mg 21%
Total Carbohydrates 59g 20%
Dietary Fiber 13g 52%
Sugars 9g
Protein 14g 28%
Vitamin A 39%
Vitamin C 73%
Calcium 11%
Iron 32%
* Percent Daily Values are based on a 2000 calorie diet.

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Christy Brissette writing best registered dietitian nutritionist and food expert on Washington Post, Huffington Post

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Christy Brissette, MS, RD is a registered dietitian and nutrition and food communications expert.

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