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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.

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    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.

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    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.

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