Chickpea and Lentil Curry - Vegan

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 25 minutes

配料

1 tbsp olive oil

1 medium yellow onion (210g) (1 1/3 cups) (finely chopped)

3 cloves of garlic (finely minced or put through a garlic press)

1 thumb size piece of ginger, (½ tbsp) (finely grated)

2 tsp ground cumin

1 tsp turmeric

½ tsp garam masala

½ tsp ground coriander

¼ tsp red pepper chilli flakes (or one green chilli pepper finely chopped)

1 medium green bell pepper (capsicum) (pith and seeds removed then roughly chopped)

1 400g can of chopped tomatoes (2 cups)

1 400g can of cooked chickpeas (1 ½ cups drained)

120 g red lentils (⅝ of a cup)

200 ml vegetable stock (1 ½cups) (I made my stock with 1½ teaspoons of vegetable bouillon and 200 ml of boiling water.)

The juice of half a medium lemon (2 or 3 tbsp)

½ tsp sea salt (divided into two parts)

¼ tsp cracked black pepper

75 g spinach (2 cups)

A small handful of fresh coriander (cilantro)

步骤

Heat a tablespoon of olive oil in a large sauté pan. Add the onion along with a small pinch of sea salt and cook for about 10 minutes, until the onion is translucent.Add the garlic, chilli pepper flakes and ginger, stir well and cook for a minute.Next add the spices, again stir well and cook for just a minute. Be careful not to burn the spices, as soon smell the spices they are done.

Now add the green bell pepper, and stir into the spices.Next, pour in the chopped tomatoes, the vegetable stock, lemon juice, add the chickpeas and lentils. Add the salt and pepper then stir well.

Bring the pan to the boil, reduce the heat to a gentle simmer then cover the pan with a tight-fitting lid.Cook for about 15 minutes stirring often. Check the seasoning halfway through cooking.If the sauce is looking too dry add some water to it and continue simmering.Once the lentils are cooked and the sauce has thickened add the spinach to the pan, put the lid back on for about two minutes. Take the lid off, then stir in the wilted spinach.

Serve immediately with rice, naan, some coriander (cilantro) leaves.

营养

• 卡路里: 368 kcal
• 总脂肪: 9 g
• 饱和脂肪: 0.8 g
• 钠: 513 mg
• 总碳水化合物: 57.1 g
• 膳食纤维: 25.4 g
• 总糖: 16 g
• 蛋白质: 23.8 g