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.
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.
Allison Day is a cookbook author, recipe developer, food photographer, and nutritionist (RHN) with over 12 years’ experience in the world of food media.
