Whole Brown Lentils Curry

Whole Brown Lentils Curry

Servings: 6

This Whole Brown Lentils Curry is a hearty, nutritious dish that combines the rich flavors of spices with the robust texture of lentils. It’s an excellent source of protein and fiber, making it a satisfying option for any meal. Below you’ll find a detailed recipe, including Weight Watchers points and nutritional information.

Ingredients:

• 1 cup whole brown lentils
• 1 tablespoon olive oil
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 large tomato, diced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1 teaspoon paprika
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon chili powder (adjust to taste)
• 1 can (14.5 oz) diced tomatoes
• 2 cups vegetable or chicken broth
• 1 cup coconut milk (light or full-fat based on preference)
• Salt and black pepper to taste
• 2 tablespoons fresh cilantro, chopped (for garnish)

Instructions:

1. Prepare the Lentils:

• Rinse the brown lentils under cold water until the water runs clear. Drain well and set aside.

2. Cook the Lentils:

• In a large pot, add the lentils and cover them with water. Bring to a boil over medium-high heat.
• Reduce the heat to low, cover, and simmer for about 30-35 minutes, or until the lentils are tender but not mushy. Drain and set aside.

3. Sauté the Aromatics:

• Heat olive oil in a large skillet or pot over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5-7 minutes.
• Add the minced garlic and ginger, and cook for an additional 1-2 minutes until fragrant.

4. Add the Spices:

• Stir in the ground cumin, ground coriander, ground turmeric, paprika, ground cinnamon, and chili powder. Cook for 1-2 minutes, stirring constantly to toast the spices and enhance their flavors.

5. Incorporate the Tomatoes:

• Add the diced tomato and cook until it breaks down and becomes saucy, about 5 minutes.
• Stir in the canned diced tomatoes and vegetable or chicken broth. Bring the mixture to a simmer.

6. Combine with Lentils:

• Add the cooked lentils to the pot and mix well. Simmer for another 10 minutes, allowing the flavors to meld together.

7. Add Coconut Milk:

• Pour in the coconut milk and stir to combine. Simmer for an additional 5 minutes until the curry is heated through and the sauce is creamy.

8. Season and Garnish:

• Season with salt and black pepper to taste.
• Garnish with freshly chopped cilantro before serving.

9. Serve:

• Serve the curry over a bed of rice or with naan bread. Enjoy!

Weight Watchers Points:

• PersonalPoints™: Approximately 6-7 points per serving.

Nutritional Information (per serving):

Calories: 320 kcal
Total Fat: 12 g

• Saturated Fat: 8 g
  Cholesterol: 0 mg
  Sodium: 600 mg
  Total Carbohydrates: 36 g
• Dietary Fiber: 11 g
• Sugars: 6 g
  Protein: 13 g

Note: Nutritional information is based on using light coconut milk and does not include optional garnishes or sides.

Additional Tips:

1. Adjusting Spice Levels:

• Feel free to adjust the chili powder and other spices to suit your taste preferences.

2. Making it ww

• Ensure the vegetable broth is ww and use light coconut milk for a lower calorie option.

3. Storage:

• Store leftovers in an airtight container in the refrigerator for up to 4 days. The curry also freezes well for up to 3 months.

4. Serving Suggestions:

• This curry pairs well with basmati rice, quinoa, or a side of naan bread. Add a side of steamed vegetables for a well-rounded meal.

5. Garnishing:

• Garnish with additional fresh cilantro or a squeeze of lime juice for added freshness.

Conclusion

This Whole Brown Lentils Curry is a delicious and filling option that combines the hearty texture of lentils with a rich and creamy sauce. With detailed preparation instructions and nutritional information, this guide helps you create a satisfying meal that fits well into a balanced diet. Enjoy the robust flavors and wholesome ingredients of this comforting curry!