Creamy Lentil Curry Recipe
My Creamy Lentil Curry is the perfect pick-me-up on a dreary winter weeknight! Not only does this curry have tons of overall health benefits, but it’s warming, cosy, and so so delicious. Filled with healthy fats, fibrous lentils, and colourful veggies, this curry is comforting and warming from the inside out. It also features a homemade spice mix!
With this Creamy Lentil Curry, dinner will be on the table in less than an hour, and your body will be thanking you for all of the incredible health benefits this recipe offers. Keep scrolling for the full recipe, and to learn more about those awesome benefits!
Creamy Lentil Curry Recipe
gluten-free & vegan
Prep time: 15 minutes | Cook time: 30 minutes | Serving size: 4
Ingredients
- 1 tbsp coconut oil
- 1 white onion, diced
- 1 tbsp grated fresh ginger
- 2 cloves garlic, minced
- 1 tbsp ground coriander, cumin and turmeric
- ½ tsp each ground black pepper, sea salt and ground cinnamon
- ¼ tsp ground cardamom
- 1 carrot, peeled and diced
- 2 cups red lentils, rinsed
- 3 cups low-sodium vegetable broth
- 1 14-oz can of full-fat coconut milk
- 1 cup frozen peas
- chopped fresh cilantro, for garnish
- lemon wedges, for serving
Directions
- In a large pot on medium, heat oil. Add onion and sauté until translucent, 5 minutes.
- Stir in ginger and garlic; sauté 1 minute. Add coriander, cumin, turmeric, pepper, salt, cinnamon and cardamom; sauté until fragrant, 1 minute.
- Add carrot, lentils, broth and coconut milk; bring to a boil. Reduce heat and simmer, covered, for 20 minutes. Stir in peas and cook 5 minutes more.
- To serve, divide the Creamy Lentil Curry into bowls, sprinkle with cilantro and lime wedges.
PER SERVING (¼ of recipe): CALORIES: 463, FAT: 33 g, SAT. FAT: 29 g, CARBS: 37 g, FIBER: 10 g, SUGARS: 10 g, PROTEIN: 11 g, SODIUM: 473 mg, CHOLESTEROL: 0 mg
Health Benefits of Lentils
Lentils are an awesome food with so many health benefits! Not only are they a favourite among vegetarians to get in a whopping dose of protein (18 grams per cup, that’s only half of what’s in this Creamy Lentil Curry recipe), they contain vital minerals like calcium, magnesium, and iron, as well as vitamins like folate! Folate is an important B Vitamin to consume during pregnancy because it can help to prevent birth defects. Pregnancy aside, folate also helps with red blood cell health and formation. Without an abundance of healthy red blood cells, we can’t transport oxygen and nutrients throughout the body.
But lentils contain an exciting compound that can really make a huge health difference. I’m talking about antioxidant-rich polyphenols. Polyphenols are considered to have the following properties:
- Antioxidant
- Antidiabetic
- Anti-obesity
- Anti-hyperlipidemic
- Anti-inflammatory
- Anticancer
Whether you just want to improve your regular health routine or try to incorporate foods into your diet to target a specific condition, lentils are a great option for everyone! Their nutrient profile, combined with their powerful properties and high fibre content, means a happy body!
Lentils are also cheap and versatile which is another reason why I love them! They are accessible to everyone. Red lentils can be easily blended into the background of soups and stews, or enjoyed as the star of the show like in this Creamy Lentil Curry recipe!
Health Benefits of Turmeric
Turmeric is a bright orange root (kind of like a tiny ginger root) and gives a vibrant colour to this Creamy Lentil Curry. It has peppery, warm, and bitter flavours. It is widely known for its extraordinary anti-inflammatory properties and has actually been used in Chinese and Indian medicine for centuries.
The bright yellow and orange pigment of turmeric is called curcumin. Curcumin has been shown to be comparable to potent drugs such as hydrocortisone and over-the-counter anti-inflammatory drugs. Curcumin is also considered to be antibacterial, making it great for wounds and oral health. Turmeric actually has a history of being used for coughs and respiratory illnesses because of its properties. It also helps with improving mood thanks to the anti-inflammatory and antioxidant richness of this root!
Turmeric also contains neuroprotective qualities that help to protect the brain before or after trauma and illness. It has been used in treatments for both Alzheimer’s Disease as well as traumatic brain injuries, by improving brain function.
The role of turmeric and curcumin has also been studied for their anti-cancer properties. The compounds in turmeric have been shown to regulate cancer cells’ development and prevent further growth. Talk about the power of nature!
Help Your Team Beat Those Winter Blues With My Health-Based Lunch & Learns!
If your team is feeling bummed out, burnt out, and in need of a serious boost, then my Reduce Stress & Boost Your Mood Lunch & Learn is exactly what you need! In this health-based virtual Lunch & Learn, I’ll be sharing with you the link between stress level and mood, as well as what you can do about it. We’ll be digging into all of the ways that you can support your mood with my healthy eating and lifestyle tips, specifically targeting minimizing stress and improving mood! Your team will leave this class feeling energized, uplifted, and empowered!
Each Lunch and Learn takes place virtually over the lunch hour or during your preferred time, and has a focus on nutrition and healthy living. Participants will also receive a summary sheet for quick reference after the Lunch & Learn, as well as additional resources and the ability to ask questions during! I love to encourage your team to ask as many questions as they’d like to ensure they’re getting as much value as possible.
I’m so passionate about helping people feel their best! I would love to help your team boost their mood, energy, engagement, and productivity through this exciting Lunch & Learn!
You can email me at info@jesselanewellness.com for more details or check out my Corporate Wellness page to learn more.
Healthy Vegetarian Dinner Roundup
Lentil Sweet Potato Pie
Another of my favourite recipes starring lentils, Lentil Sweet Potato Pie is a comforting dish that leaves you feeling satisfied and happy. The herb-infused lentil veggie mixture is topped with creamy sweet potatoes with a touch of cinnamon. If you’re trying to reduce your meat consumption, and your grocery budget, or just want to change things up, this is a great alternative to classic Shepherd’s Pie!
Fiesta Beans and Rice
Fiesta Beans and Rice is a filling vegetarian dish you will be making again and again. The combination of beans, rice, salsa, avocado and feta creates a party for your taste buds. Animal proteins contain all of the 9 essential amino acids; therefore they are called complete proteins. Plant-based foods usually contain some, but not all, of the essential amino acids. Plant-based foods must be combined to create complete proteins that the body can use. Beans and rice are the perfect vegetarian combination to create a complete protein profile.
Hummus Veggie Wrap
This wrap is the perfect little lunch or light dinner! Hummus is a great protein-packed filling for a vegetarian wrap. I often make this when I don’t feel like having another bowl of salad. The chickpeas in this wrap are filled with colon-cleansing fibre and antioxidant properties. You can vary the ingredients in the Hummus Veggie Wrap and play around with it. I love this as a dinner or lunch for kids because they can enjoy being creative and adding whatever fillings they like! You can also access your inner child and do the same!
Pasta with Roasted Garlic and Tomato Sauce
Pasta with Roasted Garlic and Tomato Sauce is fresh, simple, and ready in under 30 minutes. Making fresh pasta sauce couldn’t be easier when the oven does all of the work. The sauce is made with roasted tomatoes, onion, and garlic blended with Greek yoghurt to give it a tangy creaminess. I like to use fibre-rich chickpea pasta and top it with fresh basil and parmesan cheese! Yum!