Curries have different variations all around the world. From Indian and Thai curries moving west to South African, Caribbean, and Jamaican curries.
This lentil and potato curry, reflective of eastern curries, is a great comforting meal for a cold day but light enough for a week day meal prep.
Nutrition
There is a lot that could be said about the nutrition that this plant-based lentil and potato curry packs. However, we are going to focus on its highlight components of lentils and potatoes.
Lentils
There are several types of lentils you can use for you curries. In this recipe Yellow mung dal was used but, you could also use red lentils, yellow lentils, and more.
Yellow mung dal has 22 grams of plant based protein, and 11 grams of fiber (39.3%DV) per 1/2 cup (100g).
Looking for other plant-based sources of protein and fiber? Check out:
Potatoes
1 medium red potato (213 g) has 1.56 mg iron (8.7% DV), 969 mg potassium (20.6% DV), 3.6 g fiber (12.8% DV), and 18.3 mg vitamin C (20.3% DV) [1,2].
% DV is the percentage of the recommended total daily consumption (or limit) for a nutrient.
Curry Base
When making your curry base for this, you want it to be a slightly textured paste. The image bellow depicts the desired texture.
Double or triple your batch, this curry base can be frozen and defrosted to make this lentil and potato curry and more.
Potato and Lentil Curry
Curry may be something that you rarely or never make. Here are three tips to help curry become an meal that joins the regular rotation.
Tip 1:
Cutting your vegetables in advance will help the cooking process go smoothly. Cut your potatoes, carrots, and tomatoes all to about a small-medium dice.
Tip 2:
It is important to add all your spices to the curry prior your liquid to toast them with minimal moisture. This helps bring out the flavors of the spices. Have your chopped tomatoes ready to be added though because your spices can quickly go from aromatic and nice to burnt.
Tip 3:
Yellow mung dal are a comparatively small lentil. If you are using other variety of lentils this may change your cooking time.
Before you take you curry off the heat try your lentils to make sure they are tender. Adjust your time as needed to get them cooked to perfection.
Print
Lentil and Potato Curry
This lentil and potato curry is packed with vitamins and minerals, plant-based protein, and is great comfort food or easy meal prep.
- Total Time: 50 minutes
Ingredients
Curry Base:
3 inch pc ginger, fresh, peeled.
5–6 cloves of garlic, peeled
3 serrano peppers, stem removed
1/2 bunch of cilantro, rough chop
2 Tbsp avocado oil + more for cooking
1 tsp salt
Curry:
1 large red onion, small dice
2 Tbsp yellow curry powder
2 tsp cumin
2 tsp red chili (kashmiri chili) – adjust for spice tolerance
2 Tbsp tomato paste
4–5 tomato Roma , medium dice
3 cups lentils, rinsed (Mung, Red, or yellow dal/split lentil)
2 lbs potato, medium dice
1 lbs carrots, peeled, medium dice
1 bunch greens (mustard, spinach, or kale)
1 cup soy milk
Salt to taste
Garnish:
Chopped cilantro
Instructions
Curry base:
- In a food processor add your ginger, garlic, serrano peppers, cilantro, 2 Tbsp avocado oil, 1 Tbsp water, and 1 tsp salt. Blitz, scraping down the sides periodically, until you have formed a slightly textured paste.
Curry:
- Heat a large heavy bottom pot on medium-high heat and add 1-2 Tbsp avocado oil.
- Add dice onion and cook until it starts to be come translucent (about 3-5 minutes).
- Add curry powder, cumin, and Kashmiri chili powder. Stirring frequently until it becomes fragrant before adding you curry base and tomato paste.
- Stirring frequently, cook until you have developed a fond*. Add in your tomatoes and scrape up the fond you have developed (this should be easier if you add the juices from the chopped tomatoes too).
- Cook you tomatoes down for 2-3 minutes before adding your lentils and 6 cups water.
- Cook your lentils for 10 minutes before adding your potato and carrots and cooking for an additional 15-20 minutes.
- At the end turn off your heat, stir in plant based milk and greens. Adjust seasoning to taste.
- Top with cilantro and enjoy!
Notes
Tbsp= Tablespoon
Tsp= Teaspoon
*fond (layer of paste and spices stuck to the bottom of the pan)
- Prep Time: 15
- Cook Time: 35
- Category: Lunch/Dinner
- Method: Cooking
- Cuisine: Indian