Chickpea and Lentil Curry

• 分量: 2 servings
• 調理時間: 5 minutes
• 総時間: 16 minutes

材料

2 teaspoons neutral cooking oil

1 1/2 teaspoons cumin seeds

5 cloves garlic (minced)

1 tablespoon minced ginger

1 1/2 teaspoons turmeric

1 teaspoon ground coriander (or 1 1/2 teaspoons coriander seeds added with cumin seeds)

3/4 teaspoon cayenne pepper (or to taste)

14 ounces crushed tomatoes

Handful of cherry tomatoes (halved, optional)

1 (14-ounce) can unsweetened coconut milk (or nondairy milk)

1 cup cooked chickpeas

1 cup cooked French lentils (or Puy or green lentils, cook 1/2 cup dried lentils until al dente, or use precooked canned lentils)

Salt and freshly ground black pepper (to taste)

Drizzle of maple syrup (to taste)

Fresh lime juice (to taste)

1/4 cup chopped fresh cilantro (for garnish, optional)

手順

Toast the cumin seeds: Heat the oil in a large saucepan over medium-high heat. Cook the cumin seeds for about 45 seconds, or until they start to brown.

Cook the aromatics and spices: Add the garlic, ginger, turmeric, coriander, and cayenne. Cook for 2 minutes, stirring constantly.

Add the tomatoes: Pour in the crushed tomatoes and cherry tomatoes (if using). Reduce the heat to low and simmer for about 10 minutes, or until the flavors are melded, stirring frequently.

Add the coconut milk, chickpeas, and lentils and cook for about 2 minutes more, or until warmed through.

Season with salt and pepper. Add a touch of maple syrup and a squeeze of fresh lime juice to taste. Garnish with cilantro.

栄養

• カロリー: 339 kcal
• 脂肪総量: 8 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 5 g
• トランス脂肪: 0.01 g
• ナトリウム: 30 mg
• 炭水化物総量: 55 g
• 食物繊維: 18 g
• 糖質総量: 11 g
• タンパク質: 19 g