Lentil Curry- vegan healthy dish

What is lentil curry?

Lentil curry is a popular vegan dish made with lentils, a variety of spices, and often vegetables such as onions, tomatoes, and peppers. It is typically served over rice or with bread, such as naan or roti.
Lentil curry is a nutritious and filling dish, as lentils are a good source of plant-based protein, fiber, and other essential nutrients. It is also a versatile dish that can be customized to suit a wide range of tastes and dietary preferences.

Lentil Curry recipe
Lentil Curry- vegan and healthy dish.


  • 250 g of brown lentil.
  • 2 tbsp of olive oil.
  • One chopped onion.
  • 2 mashed cloves of garlic.
  • 1 tbsp of mashed fresh ginger.
  • 2 cups of fresh tomato juice.
  • 1 tbsp of tomato paste.
  • 1 tbsp of coconut fresh cream.
  • 1/2 cup of coconut milk.
  • salt and black pepper.
  • 1 teaspoon cumin.
  • 1/2 teaspoon turmeric.
  • 1 teaspoon garam masala.
  • 1 teaspoon curry powder.
  • Fresh coriander.


  1. First I soak the lentil in boiling water for 30 minutes, then wash and drain it.
  2. In a pot on medium heat add two tbsp of olive oil, then add the chopped onions, stir for 2 minutes.
  3. Add the mashed garlic, until you just smell it then add the tomato juice and tomato paste, the coconut cream and the spices.
  4. Then add the lentil and the coconut milk , stir everything together.
  5. keep it on medium heat for 30-40 minutes or until you find the lentil it becomes soft.
  6. After switch off the fire, add one cup of fresh chopped coriander and stir it.
  7. Serve with rice or bread and garnish with chopped coriander on the top.

Is lentil curry good for you?

Yes, lentil curry is generally considered to be a healthy dish. Here are some reasons why:.
High in protein: Lentils are a great source of plant-based protein, which can help keep you feeling full and satisfied.
Fiber: Lentils are also high in fiber, which can help regulate digestion and reduce the risk of heart disease.

Low in fat: Lentils are naturally low in fat, making them a healthy option for those watching their fat intake.
Vitamins and minerals: Lentils are a good source of vitamins and minerals, including folate, iron, and potassium.

Antioxidants: Lentils contain antioxidants, which can help protect your cells from damage caused by free radicals.
Versatility: Lentil curry can be a great way to incorporate more vegetables into your diet. Adding vegetables such as spinach, carrots, and bell peppers can increase the nutrient content of the dish.

It's important to note that the overall healthfulness of lentil curry can depend on the specific recipe and cooking methods used. Some recipes may contain high amounts of added fats, sugars, or sodium, which can detract from the dish's health benefits. To ensure that your lentil curry is as healthy as possible, try using fresh ingredients and minimizing added fats and sugars.

How much protein is in lentil curry?

The amount of protein in lentil curry can vary depending on the specific recipe and serving size. However, in general, lentil curry is a good source of protein, as lentils are a high-protein food.

One cup (198 grams) of cooked lentils contains approximately 18 grams of protein. Depending on the specific recipe and serving size, a lentil curry dish may contain anywhere from 1 to 2 cups of cooked lentils. This means that a serving of lentil curry could contain anywhere from 18 to 36 grams of protein.

Other ingredients in the lentil curry, such as vegetables or meats, may also contribute to the total protein content of the dish.

What can I combine lentils with?

Lentils are a versatile and nutritious ingredient that can be combined with a wide range of other foods. Here are some ideas for what you can combine lentils with: Rice: Lentils and rice are a classic combination that can be served together in a pilaf or curry.

Vegetables: Adding vegetables such as spinach, carrots, bell peppers, or zucchini can increase the nutrient content and flavor of lentil dishes. Meat or poultry: Lentils can be combined with chicken, turkey, beef, or lamb to add protein and flavor to the dish.

Cheese: Adding cheese, such as feta or goat cheese, can add a tangy flavor to lentil dishes. Pasta: Lentils can be added to pasta dishes, such as spaghetti or lasagna, to increase the protein and fiber content.

Salad: Lentils can be added to salads, such as a lentil and vegetable salad, for a nutritious and filling meal. Bread: Lentils can be served with bread, such as naan or pita bread, for a satisfying and delicious meal.

Overall, lentils can be combined with a variety of other ingredients to create a nutritious and flavorful meal. Experiment with different combinations to find your favorite lentil dishes.

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