I decided to do another vegetarian recipe this week. This one is a bit spicy, but also flavorful and comforting. Of course I love this dish because it is based on the lentil, one of my favorite vegetarian proteins. I believe the lentil is a good gateway protein into vegetarian eating for those who want to go in that direction. Tofu is a great vegetarian protein also, but many people are squeamish about it. A lot of people find tofu gross, however, I think that has mostly to do with how you prepare it. You can’t just throw it in something without seasoning. Lentils, on the other hand, work in so many ways without a lot of fuss. They taste meaty and starch and delicious. When I came across this recipe for Spicy Lentil Quinoa Curry from Alisan at AllRecipes, I just had to try it. This recipe has a ton or iron, protein and fiber. Needs a boost on A and C and a lower sodium and calorie count. Nothing we can’t handle, right? Here are the original stats:
Here’s what I changed:
- I swapped the broth with a low sodium variety
- I replaced the green lentils with brown because they are more available.
- I deleted the tomato paste to delete the tomato
- I deleted the added salt
- I replaced the regular milk with almond milk
- I increased the amount carrot to 3.
- I added 2 red bell pepper for vitamin C
Here are the final stats:
Here is the final recipe:
Spicy Lentil Quinoa Curry
- 1 tablespoon olive oil
- 1 cup diced onion
- 1 cup chopped mushrooms
- 3 chopped carrots
- 2 red bell peppers, chopped
- 3 cloves garlic, minced
- 4 cups low sodium vegetable broth
- 1 cup water
- 2 cups dry brown lentils
- 1/2 cup quinoa
- 2 tablespoons curry powder
- 1 tablespoon ground red chile pepper
- 1 tablespoon ground cumin
- 1 tablespoon ground ginger
- 1 teaspoon cayenne pepper
- 1 teaspoon garam masala (Indian spice blend)
- 1 teaspoon ground turmeric
- 1 dash ground black pepper, or to taste
- 1/4 cup almond milk
- 1 tablespoon butter
- Heat oil in a large saucepan over medium heat. Add onion; cook and stir until translucent, about 3 minutes. Mix in mushrooms, carrots, bell pepper and garlic; cook until flavors combine, about 2 minutes.
- Stir vegetable broth, water, lentils, quinoa, curry powder, chili powder, cumin, ginger, cayenne pepper, garam masala, turmeric, and pepper into the saucepan. Reduce heat to medium-low and cover; let simmer until vegetables are cooked through, about 40 minutes.
- Stir butter and milk into the saucepan. Replace the lid and cook until the lentils are tender, about 5 minutes.
- Serve over rice