Zucchini Lentil Curry - Sharon Palmer, The Plant Powered Dietitian

In case you’re in search of a summery twist on lentil curry, this tremendous straightforward, nutritious, budget-friendly Zucchini Lentil Curry is for you! This gluten free vegan pink lentil curry options chopped recent 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 objects. Simply pair this zucchini curry together with your favourite brown rice and also you’ve acquired a wholesome plant-based meal in a single. You may even serve this zucchini coconut lentil curry proper out of the pan, so much less dishes to clean later.

Yellow summer time squash rising in my backyard.

I’m all the time looking out for flavorful zucchini recipes every season when my backyard begins producing a day by day bounty of zucchinis and different summer time squash. So, it was actually enjoyable to create this straightforward wholesome curry recipe, which we totally 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. Nonetheless, I’m not a real skilled of this foodway. I encourage you to take a look at the work of my pal 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 pink lentils, however you possibly can swap out for brown or inexperienced lentils, in the event you like. And don’t be afraid to attempt several types of zucchini or summer time 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.

Description

This gluten free vegan Zucchini Lentil Curry options sliced recent zucchinis to supply a scrumptious earthy taste and pleasant inexperienced shade. You may whip up this yummy wholesome pink lentil curry recipe in half-hour with straightforward budget-friendly pantry objects, and pair it together 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 giant onion, finely chopped
1 ½ teaspoons garam masala
¾ teaspoon chili powder
½ teaspoon floor turmeric
½ teaspoon salt (elective)
1 cup pink lentils, raw
2 ½ cups water
1 cup chopped recent tomatoes (or canned, drained)
2 medium (8 ounces every) zucchini, chopped
1 cup mild coconut milk
2 tablespoons recent cilantro, chopped (elective)

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

Notes

Strive brown or inexperienced lentils for this recipe.

Strive several types of zucchinis or summer time squash for this recipe, together with yellow, silver, or variegated.

Prep Time: 10 minutes
Cook 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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Tags: Curry, Dietitian, Lentil, Palmer, Plant, Powered, Sharon, Zucchini

Zucchini Lentil Curry – Sharon Palmer, The Plant Powered Dietitian

Diet Notes

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