Chickpea and Lentil Curry

• 份量: 2 servings
• 活動時間: 5 minutes
• 總時間: 16 minutes

食材

2 teaspoons neutral cooking oil

1 1/2 teaspoons cumin seeds

5 cloves garlic (minced)

1 tablespoon minced ginger

1 1/2 teaspoons turmeric

1 teaspoon ground coriander (or 1 1/2 teaspoons coriander seeds added with cumin seeds)

3/4 teaspoon cayenne pepper (or to taste)

14 ounces crushed tomatoes

Handful of cherry tomatoes (halved, optional)

1 (14-ounce) can unsweetened coconut milk (or nondairy milk)

1 cup cooked chickpeas

1 cup cooked French lentils (or Puy or green lentils, cook 1/2 cup dried lentils until al dente, or use precooked canned lentils)

Salt and freshly ground black pepper (to taste)

Drizzle of maple syrup (to taste)

Fresh lime juice (to taste)

1/4 cup chopped fresh cilantro (for garnish, optional)

步驟

Toast the cumin seeds: Heat the oil in a large saucepan over medium-high heat. Cook the cumin seeds for about 45 seconds, or until they start to brown.

Cook the aromatics and spices: Add the garlic, ginger, turmeric, coriander, and cayenne. Cook for 2 minutes, stirring constantly.

Add the tomatoes: Pour in the crushed tomatoes and cherry tomatoes (if using). Reduce the heat to low and simmer for about 10 minutes, or until the flavors are melded, stirring frequently.

Add the coconut milk, chickpeas, and lentils and cook for about 2 minutes more, or until warmed through.

Season with salt and pepper. Add a touch of maple syrup and a squeeze of fresh lime juice to taste. Garnish with cilantro.

營養

• 卡路里: 339 kcal
• 總脂肪: 8 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 5 g
• 反式脂肪: 0.01 g
• 鈉: 30 mg
• 總碳水化合物: 55 g
• 膳食纖維: 18 g
• 總糖: 11 g
• 蛋白質: 19 g