Prep Time: 10 minutes | Freeze Time: 25-30 minutes | Total Time: 35-40 minutes |*Servings: 4 servings
Did you know Canada is the world's leader in producing and exporting lentils?
Lentils are a great way to add high-quality plant-based protein, fibre, essential amino acids, minerals and anti-inflammatory polyphenols to our diets. They may be small, but they are a nutritional powerhouse, so it's not surprising that more Canadians are incorporating this mighty plant-based food into their diets.
Enjoy this traditional South Asian dish with paprika, turmeric and red pepper flakes to enhance the anti-inflammatory content.
Nutritional information (per serving*): Calories: 235; Protein (15g); Total Fat (4g); Saturated Fat (1g); Unsaturated Fat (1g); Carbohydrates (26g); Fibre (13g); Sodium (394mg).
This recipe is vegetarian, vegan, gluten-free and lactose-free.
Ingredients
- 1 teaspoon coconut oil or olive oil
- 1 cup onion, finely chopped
- 1 tablespoon garlic, minced
- 1 tablespoon ginger, grated
- ¼ cup water
- 1 ½ teaspoons sweet paprika
- ½ teaspoon cumin
- ½ teaspoon salt
- ½ teaspoon red pepper flakes
- 1 cup red lentils, dry and rinsed
- 2 ½ cups low sodium vegetable broth
- ¾ cup light coconut milk, canned
- ½ cup cilantro, chopped
- 1 ½ tablespoons lime juice
Equipment
- Large saucepan
- Vegetable chopper (optional)
Instructions
Step 1
Heat oil in a large pot over medium heat. Add onion, garlic and ginger and cook until the onion softens. Add water and cook until it evaporates, about 5 minutes. Stir in paprika, cumin, salt and red pepper flakes and cook for another minute until fragrant.
Step 2
Stir in lentils.
Step 3
Add vegetable broth and coconut milk and mix well to combine all the ingredients.
Step 4
Bring to a gentle boil, then reduce heat to medium-low. Let simmer for 25-30 minutes or until tender.
Step 5
Remove from heat and stir in cilantro and lime juice. Season with additional salt and black pepper to taste.
Extra tips:
- One serving is approximately 1 cup of lentils.
- Serve with extra cilantro or lime wedges.
- Serve with basmati rice, quinoa, naan or pita bread.
- Reduce the amount of paprika and red pepper flakes for a milder taste.
- Use a vegetable chopper or pre-cut onions if you have difficulty chopping due to arthritis.
- Substitute1 teaspoon ground ginger for grated ginger and stir in with the other spices.
- If the lentils are too thick, add additional vegetable broth until you reach the desired consistency.