Zucchini Lentil Curry – Sharon Palmer, The Plant Powered Dietitian

In the event you’re searching for a summery twist on lentil curry, this tremendous straightforward, nutritious, budget-friendly Zucchini Lentil Curry is for you! This gluten free vegan crimson lentil curry options chopped contemporary zucchinis to supply a scrumptious earthy taste and pleasant inexperienced shade to your easy curried lentil dish, which you’ll whip up in half-hour with quite a lot of pantry gadgets. Simply pair this zucchini curry together with your favourite brown rice and also you’ve obtained a wholesome plant-based meal in a single. You’ll be able to even serve this zucchini coconut lentil curry proper out of the pan, so much less dishes to scrub later.

Yellow summer season squash rising in my backyard.

I’m at all times looking out for flavorful zucchini recipes every season when my backyard begins producing a day by day bounty of zucchinis and different summer season squash. So, it was actually enjoyable to create this straightforward wholesome curry recipe, which we completely take pleasure in as a go-to meal throughout the week. This curry is a superb meal prep recipe, because it makes six beneficiant servings, and will be saved away in a microwavable container to warmth up later.

I’m an enormous fan of Indian delicacies and rejoice these flavors in my kitchen frequently. Nevertheless, I’m not a real knowledgeable of this foodway. I encourage you to take a look at the work of my buddy and colleague Vandana Sheth, MS, RD, who’s a grasp of wholesome Indian delicacies, to study extra about cooking plant-based Indian recipes at house. This lentil curry requires crimson lentils, however you possibly can swap out for brown or inexperienced lentils, in the event you like. And don’t be afraid to attempt various kinds of zucchini or summer season squash, similar to yellow, silver, or variegated.

Diet Notes

This vegan gluten free zucchini lentil curry paired with brown rice is wealthy in fiber, plant proteins, vitamin C, B nutritional vitamins, potassium, iron, and magnesium, in addition to phytochemicals linked with antioxidant advantages. This dietary profile helps coronary heart well being, a wholesome intestine microbiome, satiety, wholesome weight, and decrease inflammatory ranges.

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Description

This gluten free vegan Zucchini Lentil Curry options sliced contemporary zucchinis to supply a scrumptious earthy taste and pleasant inexperienced shade. You’ll be able to whip up this yummy wholesome crimson lentil curry recipe in half-hour with straightforward budget-friendly pantry gadgets, and pair it together with your favourite brown rice for a wholesome plant-based meal in a single.

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• 1 ½ tablespoons vegetable oil
• Pinch mustard seeds
• ½ teaspoon cumin seeds
• ½ teaspoon coriander seeds
• 1 tablespoon minced contemporary ginger
• 1 massive onion, finely chopped
• 1 ½ teaspoons garam masala
• ¾ teaspoon chili powder
• ½ teaspoon floor turmeric
• ½ teaspoon salt (non-compulsory)
• 1 cup crimson lentils, raw
• 2 ½ cups water
• 1 cup chopped contemporary tomatoes (or canned, drained)
• 2 medium (8 ounces every) zucchini, chopped
• 1 cup mild coconut milk
• 2 tablespoons contemporary cilantro, chopped (non-compulsory)

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1. Warmth oil in a big sauté pan or heavy pot for 1 minute over medium warmth.
2. Add mustard seeds, cumin seeds, and coriander seeds, and toast for 30 seconds.
3. Add ginger and onions and sauté for 3 minutes.
4. Add garam masala, chili powder, turmeric, and salt (non-compulsory) and sauté for 1 minute
5. Add the lentils and toast for 1 minute.
6. Add the water, stir nicely, and canopy, cooking over medium warmth for 12 minutes.
7. Add the tomatoes, zucchini and coconut milk. Stir nicely, cowl, and prepare dinner for about 10-12 minutes, till zucchini is tender however not mushy.
8. Garnish with cilantro (non-compulsory) and serve together with your favourite cooked brown rice (or different cooked entire grains) as desired.
9. Makes 6 servings (about 1 ½ cups curry every)

Notes

Attempt brown or inexperienced lentils for this recipe.

Attempt various kinds of zucchinis or summer season squash for this recipe, together with yellow, silver, or variegated.

• Prep Time: 10 minutes
• Prepare dinner Time: half-hour
• Class: Entree
• Delicacies: Indian

Diet

• Serving Dimension: 1 ½ cups curry, no rice
• Energy: 245
• Sugar: 3 g
• Sodium: 235 mg
• Fats: 8 g
• Saturated Fats: 4 g
• Carbohydrates: 29 g
• Fiber: 11 g

For extra zucchini recipes, try a few of my favorites:

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