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Food

Chickpea and Red Lentil Masala

Serves 4.

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Chickpea and Red Lentil Masala
Beans and legumes make for some of the most delicious and economical dinner options for all diners, from vegans to meat lovers. A range of pantry spices generously imbue this protein-, fibre-, and iron-loaded Indian stew with flavour. Brightened with fresh cilantro, it’s a thrifty dinner that tastes like a million bucks.

Tip

Build a budget-friendly Indian banquet by stirring unsweetened shredded coconut into brown rice, adding diced cucumber to plain yogurt, and purchasing mango chutney. Serve these alongside the masala for a takeout fake-out.

Ingredients

  • 1 Tbsp (15 mL) coconut oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 Tbsp (15 mL) curry powder (mild or hot)
  • 2 tsp (10 mL) garam masala
  • 1/2 tsp (2 mL) salt
  • 1 - 14 oz (400 mL) can coconut milk
  • 1 - 15 oz (425 g) can diced tomatoes
  • 1 cup (250 mL) water
  • 1 - 15 oz (425 g) can chickpeas (about 2 cups cooked), drained and rinsed
  • 1/2 cup (125 mL) dried red lentils
  • 1 Tbsp (15 mL) lemon juice or lime juice
  • 1 cup (250 mL) chopped fresh cilantro

Nutrition

Per serving:

  • calories 485
  • protein 17g
  • fat 27g
    • saturated fat 22g
    • trans fat 0g
  • carbohydrates 50g
    • sugars 9g
    • fibre 16g
  • sodium 326mg

Directions

01
In large pot, heat oil over medium. Add onion, garlic, curry powder, garam masala, and salt. Sauteu0301 for 8 minutes, until vegetables are softened. Stir in coconut milk, tomatoes, water, chickpeas, and red lentils. Bring to a boil, reduce to a simmer, cover, and cook, stirring occasionally, for 25 to 30 minutes, until lentils are soft.
02
Immediately before serving, stir in lemon or lime juice and cilantro. Serve hot.

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