Should you’re searching for a summery twist on lentil curry, this tremendous simple, nutritious, budget-friendly Zucchini Lentil Curry is for you! This gluten unfastened vegan crimson lentil curry options chopped recent zucchinis to provide a scrumptious earthy taste and pleasant inexperienced colour for your easy curried lentil dish, which you’ll be able to whip up in half-hour with plenty of pantry pieces. Simply pair this zucchini curry along with your favourite brown rice and also you’ve were given a wholesome plant-based meal in a single. You’ll even serve this zucchini coconut lentil curry proper out of the pan, so much less dishes to clean later.
I’m all the time in search of flavorful zucchini recipes every season when my lawn begins generating a day-to-day bounty of zucchinis and different summer time squash. So, it was once in reality a laugh to create this straightforward wholesome curry recipe, which we completely revel in as a go-to meal right through the week. This curry is a smart meal prep recipe, because it makes six beneficiant servings, and will also be saved away in a microwavable container to warmth up later.
I’m an enormous fan of Indian delicacies and rejoice those flavors in my kitchen frequently. Alternatively, I’m now not a real knowledgeable of this foodway. I beg you to take a look at the paintings of my pal and colleague Vandana Sheth, MS, RD, who’s a grasp of wholesome Indian delicacies, to be told extra about cooking plant-based Indian recipes at house. This lentil curry requires crimson lentils, however you’ll be able to switch out for brown or inexperienced lentils, when you like. And don’t be afraid to check out several types of zucchini or summer time squash, corresponding to yellow, silver, or variegated.
Diet Notes
This vegan gluten unfastened zucchini lentil curry paired with brown rice is wealthy in fiber, plant proteins, diet C, B nutrients, potassium, iron, and magnesium, in addition to phytochemicals connected with antioxidant advantages. This dietary profile helps middle well being, a wholesome intestine microbiome, satiety, wholesome weight, and decrease inflammatory ranges.
Description
This gluten unfastened vegan Zucchini Lentil Curry options sliced recent zucchinis to provide a scrumptious earthy taste and pleasant inexperienced colour. You’ll whip up this yummy wholesome crimson lentil curry recipe in half-hour with simple budget-friendly pantry pieces, and pair it along with your favourite brown rice for a wholesome plant-based meal in a single.
- 1 ½ tablespoons vegetable oil
- Pinch mustard seeds
- ½ teaspoon cumin seeds
- ½ teaspoon coriander seeds
- 1 tablespoon minced recent ginger
- 1 massive onion, finely chopped
- 1 ½ teaspoons garam masala
- ¾ teaspoon chili powder
- ½ teaspoon flooring turmeric
- ½ teaspoon salt (not obligatory)
- 1 cup crimson lentils, raw
- 2 ½ cups water
- 1 cup chopped recent tomatoes (or canned, tired)
- 2 medium (8 oz. every) zucchini, chopped
- 1 cup mild coconut milk
- 2 tablespoons recent cilantro, chopped (not obligatory)
- Warmth oil in a big sauté pan or heavy pot for 1 minute over medium warmth.
- Upload mustard seeds, cumin seeds, and coriander seeds, and toast for 30 seconds.
- Upload ginger and onions and sauté for three mins.
- Upload garam masala, chili powder, turmeric, and salt (not obligatory) and sauté for 1 minute
- Upload the lentils and toast for 1 minute.
- Upload the water, stir smartly, and canopy, cooking over medium warmth for 12 mins.
- Upload the tomatoes, zucchini and coconut milk. Stir smartly, duvet, and prepare dinner for roughly 10-12 mins, till zucchini is mushy however now not smooth.
- Garnish with cilantro (not obligatory) and serve along with your favourite cooked brown rice (or different cooked entire grains) as desired.
- Makes 6 servings (about 1 ½ cups curry every)
Notes
Take a look at brown or inexperienced lentils for this recipe.
Take a look at several types of zucchinis or summer time squash for this recipe, together with yellow, silver, or variegated.
- Prep Time: 10 mins
- Prepare dinner Time: half-hour
- Class: Entree
- Delicacies: Indian
Diet
- Serving Measurement: 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, take a look at a few of my favorites:
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