Lentil Curry

• 分量: 5 servings
• 調理時間: 5 minutes
• 総時間: 1 hour

材料

50g (3 tbsp) butter (, unsalted (sub 2 tbsp neutral oil)

4 garlic cloves (, finely minced (Note 1)

1 ½ tbsp ginger (, finely minced (Note 1)

1 onion (, finely chopped (white, yellow, brown)

2 tbsp curry powder (, mild or spicy (your choice!) (Note 2)

1/2 tsp tumeric powder

1/2 tsp cayenne pepper (, optional)

1 1/4 tsp salt

1/2 tsp black pepper

1 cup dried lentils (, green or brown (or any other dried lentils or split peas, Note 3)

400 ml / 14 oz coconut milk (, full fat)

400g/ 14 oz canned tomato (, crushed or diced)

3 cups (750 ml) water

1/2 cup coriander/cilantro (, finely chopped)

Yogurt (, optional)

Basmati rice (or other rice)

手順

Saute onion: Melt butter in a pot over medium heat. Add onion, garlic and ginger. Slowly cook, stirring every now and then, for 10 minutes until tinged with gold and the onion is sweet.

Cook off spices: Turn heat up to high, add curry powder and turmeric, stir for 1 1/2 minutes.

Add everything else: Add remaining ingredients and stir. Bring to simmer, then place lid on and adjust heat to low / medium low so it's simmering gently.

Simmer: Simmer for 30 minutes, then remove lid and simmer for a further 10 minutes to reduce the sauce. {Note 2 for cook times of other lentils}

Lentils should be soft, sauce should be thickened and creamy. Too thick, add water. Too thin, simmer with lid off - thickens quickly.

Coriander: Stir through half the coriander, then taste and add more salt if needed.

Serve over basmati rice, sprinkled with more coriander and a dollop of yogurt. (Low carb option - cauliflower rice).

栄養

• カロリー: 414 kcal
• 脂肪総量: 26 g
• 飽和脂肪: 20 g
• コレステロール: 22 mg
• ナトリウム: 782 mg
• 炭水化物総量: 36 g
• 食物繊維: 15 g
• 糖質総量: 5 g
• タンパク質: 14 g