If you happen to’re in search of a summery twist on lentil curry, this tremendous simple, nutritious, budget-friendly Zucchini Lentil Curry is for you! This gluten free vegan purple lentil curry options chopped contemporary zucchinis to supply a scrumptious earthy taste and pleasant inexperienced coloration to your easy curried lentil dish, which you’ll whip up in half-hour with a wide range of pantry objects. Simply pair this zucchini curry together with your favourite brown rice and also you’ve obtained a wholesome plant-based meal in a single. You possibly can even serve this zucchini coconut lentil curry proper out of the pan, so much less dishes to clean later.
I’m all the time looking out for flavorful zucchini recipes every season when my backyard begins producing a each day bounty of zucchinis and different summer time squash. So, it was actually enjoyable to create this straightforward wholesome curry recipe, which we completely take pleasure in as a go-to meal through the week. This curry is a superb meal prep recipe, because it makes six beneficiant servings, and will be saved away in a microwavable container to warmth up later.
I’m an enormous fan of Indian delicacies and rejoice these flavors in my kitchen often. Nevertheless, I’m not a real professional of this foodway. I encourage you to take a look at the work of my pal and colleague Vandana Sheth, MS, RD, who’s a grasp of wholesome Indian delicacies, to study extra about cooking plant-based Indian recipes at dwelling. This lentil curry requires purple lentils, however you’ll be able to swap out for brown or inexperienced lentils, in the event you like. And don’t be afraid to attempt several types of zucchini or summer time squash, akin to yellow, silver, or variegated.
Vitamin Notes
This vegan gluten free zucchini lentil curry paired with brown rice is wealthy in fiber, plant proteins, vitamin C, B nutritional vitamins, potassium, iron, and magnesium, in addition to phytochemicals linked with antioxidant advantages. This dietary profile helps coronary heart well being, a wholesome intestine microbiome, satiety, wholesome weight, and decrease inflammatory ranges.
Description
This gluten free vegan Zucchini Lentil Curry options sliced contemporary zucchinis to supply a scrumptious earthy taste and pleasant inexperienced coloration. You possibly can whip up this yummy wholesome purple lentil curry recipe in half-hour with simple budget-friendly pantry objects, and pair it together with your favourite brown rice for a wholesome 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 contemporary ginger
- 1 giant onion, finely chopped
- 1 ½ teaspoons garam masala
- ¾ teaspoon chili powder
- ½ teaspoon floor turmeric
- ½ teaspoon salt (optionally available)
- 1 cup red lentils, raw
- 2 ½ cups water
- 1 cup chopped contemporary tomatoes (or canned, drained)
- 2 medium (8 ounces every) zucchini, chopped
- 1 cup mild coconut milk
- 2 tablespoons contemporary cilantro, chopped (optionally available)
- Warmth oil in a big sauté pan or heavy pot for 1 minute over medium warmth.
- 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 (optionally available) and sauté for 1 minute
- Add the lentils and toast for 1 minute.
- Add the water, stir effectively, and canopy, cooking over medium warmth for 12 minutes.
- Add the tomatoes, zucchini and coconut milk. Stir effectively, cowl, and cook dinner for about 10-12 minutes, till zucchini is tender however not mushy.
- Garnish with cilantro (optionally available) and serve together with your favourite cooked brown rice (or different cooked entire grains) as desired.
- Makes 6 servings (about 1 ½ cups curry every)
Notes
Strive brown or inexperienced lentils for this recipe.
Strive several types of zucchinis or summer time squash for this recipe, together with yellow, silver, or variegated.
- Prep Time: 10 minutes
- Cook dinner Time: half-hour
- Class: Entree
- Delicacies: Indian
Vitamin
- Serving Measurement: 1 ½ cups curry, no rice
- Energy: 245
- Sugar: 3 g
- Sodium: 235 mg
- Fats: 8 g
- Saturated Fats: 4 g
- Carbohydrates: 29 g
- Fiber: 11 g
For extra zucchini recipes, try a few of my favorites:
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