alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Chickpea and Red Lentil Masala

Serves 4.

    Share

    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.

    Advertisement

    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.

    Advertisement

    Chickpea and Red Lentil Masala

    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:

    • calories485
    • protein17g
    • fat27g
      • saturated fat22g
      • trans fat0g
    • carbohydrates50g
      • sugars9g
      • fibre16g
    • sodium326mg

    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.

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.