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.
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.
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
In large pot, heat oil over medium. Add onion, garlic, curry powder, garam masala, and salt. Sauté 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.
Immediately before serving, stir in lemon or lime juice and cilantro. Serve hot.