Our lentil curry is an explosion of flavours in which spices and Cashew Cream are the key elements of this recipe. Let’s see how to make a creamy and protein curry entirely vegan to accompany with fragrant basmati rice.
Lentils are an excellent source of B vitamins, iron, magnesium, potassium and zinc. They are also an excellent source of protein and vegetable fibres.
On the market there are different types of lentils that differ in colour and texture:
1) Brown lentils are the most consumed type. They have an earthy taste, maintain their shape well during cooking and are excellent in stews.
2) Puy green lentils: they come from the French region of Le Puy. They are similar in colour but about a third the size of green lentils and have a peppery flavour.
3) Green lentils: may vary in size and are usually a cheaper alternative to Puy lentils in recipes.
4) Yellow and red lentils: These lentils break and cook quickly. They are great to make from and have a slightly sweet flavour and are rich in nuts.
5) Beluga black lentils: they are tiny black lentils that look almost like caviar. They are an excellent base for hot salads.
Lentils are rich in polyphenols, phytochemicals and some of the polyphenols found in lentils, such as procyanidin and flavanols, elements known to have strong antioxidant, anti-inflammatory and neuroprotective effects. In addition, the same polyphenols of lentils can also play a role in improving blood sugar levels.
Legumes are also particularly rich in fibres such as resistant starch and soluble fibres.
These fibres pass through the stomach and small intestine until they reach the colon, where they feed the intestinal bacteria. The same fibres also help to form short-chain fatty acids (SCFA), such as butyrate, which can improve colon health and reduce the risk of colon cancer.
If you do not usually consume legumes in general, some annoying reactions may arise that include gas and swelling, but these annoyances tend to disappear if you are used to regular consumption of this food.
It is always a good idea to associate lentils (or another legume) with a cereal, preferably whole grain, so as to complete the pool of amino acids in the meal.
Lentil curry and basmati rice
Ingredients:
- 400 ml coconut milk
- 520 gr cooked lentils
- 1 white onion
- 1 leek
- 200 ml peeled tomatoes
- 1 tbsp curry powder
- 1 tablespoon Cashew Cream
- 1 tablespoon honey
- 2 tablespoons corn starch
- b. salt
- b. basmati rice
- b. hot water
- b. Kale or fresh coriander
Procedure:
- Finely chop the onion and leek.
- In a non-stick frying pan pour the onion and leek previously cut and 100 ml of hot water. Cook over medium heat with lid, until they have withered.
- At this point, pour into the pan the cooked lentils, coconut milk, tomato puree, curry, honey and salt.
- Cook over medium heat until it begins to boil.
- Incorporate two tablespoons of corn starch and stir continuously until the curry is thick and creamy.
- Separately, cook basmati rice in plenty of water.
- To serve, create a first layer of basmati rice, pour the curry in the centre and finish with a handful of coriander or kale.
Conclusions
Lentils are a cheap food but rich in benefits for our health. They can be an interesting alternative to reduce the consumption of meat and animal products without sacrificing taste and protein intake. This curry of lentils and basmati rice is the perfect example of a protein and balanced vegetable meal, with little fat and many fibres!
