This Simple Vegan Red Lentil Curry uses one of my go-to foods to cook for dinner when I am short on time and do not have any beans or lentils already cooked. Split red lentils cook very quickly in about 15 minutes and quite nutritious.
I never knew about red them or ate them prior to when I began to eat a more plant-based vegan diet about 2 years ago. That discovery came at the best time possible, when I was an undergraduate student busy with classes and needed quick food options high in protein and other nutrients to keep me going.
It was at that time that I learned about the origin of red lentils, South Asian cuisine, and started cooking with spices like curry powder, which completely changed my palate and got me hooked on cooking for myself. So much so that I never signed up for a dining hall meal plan again.
Features of this Simple Vegan Red Lentil Curry:
about 5 Ingredients
20 Minutes total Time
Gluten + Nut + Soy free
good source of Protein + Fiber
good source of many Vitamins, Minerals + Antioxidants
Red Lentils – Nutrition Facts per 1/4 cup dry (about 1/2 cup cooked)
- 172 calories
- 0.5g fat
- 30g carbs (5g fiber)
- 12g protein
- 15% Vitamin B6 (Cobalamin)
- 16% Zinc
- 20% Vitamin B1 (Thiamine)
- 20% Phosphorus
- 24% Folate
- 36% Manganese
- 44% Iron
- 69% Copper
Also contain phytochemical called tannins that are protective against certain diseases.
Dr. Michael Greger of NutritionFacts.org announced red lentils as the healthiest of all lentils based on research on antioxidant content in 2010:
the healthiest lentil – nutritionfacts.org
Note: Only micronutrients that provide 10% DV or more per 1/4 cup dry serving size were listed.
Meal Ideas – including this Recipe in a Meal
Simple Vegan Red Lentil Curry +
veggie of choice (examples: spinach, kale or broccoli) +
starch if desired (examples: potato, rice or quinoa) +
healthy fat (examples: avocado, hemp seeds or walnuts)
= healthy happy meal 🙂
Simple Vegan Red Lentil Curry that is 5 ingredients, ready in 20 minutes, high in fiber, protein, vitamins, minerals and antioxidants.
- 1 cup dry red split lentils, rinsed and sorted
- 2 cups veggie broth OR water
- 1 tbsp curry powder
- 1/4 tsp salt (optional, to taste)
Add all ingredients into a large pot and stir to combine.
Place pot on stovetop and bring to a quick boil.
Then turn down the heat to a simmer (low-medium heat, slight bubbling), with the lid slightly tilted on top of the pot and cook for 15 minutes or until lentils are cooked through, stirring occasionally to prevent the curry from boiling over.
for another soup idea, check out this Vegan Sweet Potato Cheese Soup.