Lentil Chickpea Curry

I grew up in a family that LOVES their spices. Every dish my parents would serve us would be filled with flavor and on occasion, a bit of a kick. From this up-bringing, I have developed a pretty decent heat tolerance when it comes to spicy food which is probably why Indian food and curries are one of my favorite dishes as an adult. Curry is a spectacular sauce-based dish originating from India that packs a serious flavor punch and is typically made with spices such as cumin, turmeric, garlic, ginger, and peppers and can be made with a variety of vegetables and animal or plant-based proteins. I still remember the good ol’ college days where we would order enough Indian takeout to feed an army and each dish would be so unique even though they are all considered a “curry” of some kind. I tend to gravitate towards richer, creamy red/orange sauces with a bit of spice when it comes to my curry preferences which is where the inspiration for this Lentil Chickpea Curry recipe came from. I have been trying to perfect this dish for years now since the flavors are so powerful and complex, but I think I finally created what I think is the perfect curry sauce. And I will say, even though I geared this dish towards what I like, I can proudly say this dish converted my non-spice loving husband to a fully spice-loving curry fanatic. So even if you’re not too keen on spices and heat, give this recipe a try and I might just be able to convert you too.

Not only are curries delicious, but they are also filled with a ton of nutrient-dense ingredients that keep you full, satiated, and nourished. This particular dish relies on plant-based proteins from the lentils and chickpeas which are both a part of the legume family. Legumes such as beans and lentils are great sources of plant-based protein, although they are considered “incomplete” proteins because they don’t contain all essential amino acids the body needs to function. Since I am not plant-based, I use bone broth, which is a complete protein, to boost the protein even more and ensure the meal includes all essential amino acids. If you are fully plant-based, this broth can easily be swapped for a vegetable broth. To make this meal a complete protein, you can serve the curry with brown rice which is a complementary protein to the lentils and beans. Complementary proteins are two proteins that when combined, form a complete set of all 9 essential amino acids the body needs. Rice and beans is a very popular example of complementary proteins, but there are many plant-based combinations out there to make a meal complete in terms of protein. This way of building meals can be really important for those that follow a plant-based diet to ensure you are consuming not only enough protein, but also the right kind of protein to make sure you are giving your body all the essential nutrients it needs to thrive. There are 9 essential amino acids which are the building blocks for proteins, and the essential amino acids can only be consumed through the diet – Your body cannot make these amino acids on its own like it can with other amino acids. Animal-based proteins like meats are all “complete” proteins, meaning they contain all 9 essential amino acids for your body. Plant-based proteins, with the exception of a few, are mostly all “incomplete” proteins where they only contain some essential amino acids but not all. Which is why it is important to consume a variety of protein throughout the day to ensure that you are giving your body enough essential amino acids it needs for bodily functions. For someone who is completely plant-based, this looks like incorporating complementary proteins. For someone who is not solely plant-based, this can look like eating a variety of both animal- and plant-based proteins.

This protein-rich dish also provides a great source of healthy fats from the coconut oil and coconut milk as well as tons of fiber from the lentils, beans, and veggies. Between this combination of protein, healthy fats, and fiber you have yourself a gut-friendly meal that will help you stay satiated and satisfied for hours. My favorite way to serve curry is over a bed of basmati rice or with a whole grain naan to add in your carb source, extra amino acids, and not to mention are perfect ways to absorb all that extra sauce. Add this flavor punching meal to your next weekly menu and you’ll be craving curry all the time.

Nutrition Facts:

• Coconut oil has definitely been given a bit of a health halo through the media but that does not mean it’s not an excellent natural oil to keep as a pantry staple. Coconut oil is a bit higher in saturated fat (which is known as the “bad” fat in the nutrition realm), but recent research has found that the saturated fat that comes from this plant-based source is not as linked to poor cardiovascular health as some animal-based highly processed fats which is why it has become a popular oil replacement. Coconut oil is a great option to replace highly processed oils such as seed oils, but the coconut flavor definitely only has a place in certain dishes in my kitchen. Curry and baked goods are my favorite ways to use this oil and it provides a great source of fats for satiety and flavor.
• Lentils are a part of the bean/legume category and are an amazing plant-based protein to add to the diet. Lentils come in all types of shapes and colors, for example in this dish I recommend using both green and red lentils because green lentils are a bit harder and hold their shape while cooking vs. red lentils tend to get a bit mushy and softer. These tiny little seeds are packed with a variety of micronutrients including B vitamins, iron, magnesium, and potassium among others. Additionally, they are a great source of fiber to help support gut health and plant-based phytochemicals making them high in antioxidants and linked to anti-inflammatory benefits.

Servings: 6

Ingredients:

• 2 Tbsp coconut oil
• 1 medium sized white onion (diced)
• 1 red bell pepper (diced)
• 3 large carrots (diced)
• 1 Tbsp fresh ginger (minced)
• 3 garlic cloves (minced)
• 1 cup green lentils
• ½ cup red lentils
• 1 can garbanzo beans (drained and rinsed)
• 1 Tbsp yellow curry powder
• 1 Tbsp cumin
• 1 tsp garam masala
• 1 tsp smoked paprika
• 1 tsp turmeric
• ½ tsp cinnamon
• ½ tsp coriander 
• 1 28oz. can fire roasted diced tomatoes
• 1 15oz. can full-fat coconut milk
• 2 cups bone broth
• 4 cups kale (de-stemmed and chopped)

Instructions:

1. In a dutch oven, melt the coconut oil over medium heat.
2. Add the diced onions, peppers, and carrots and soften for about 5 minutes or until onions are translucent. 
3. Add the minced garlic and ginger and stir to combine. Cook for an additional 5 minutes until all the veggies are softened.
4. Add the lentils and drained chickpeas, stir to combine into the veggies.
5. Add all the spices, stir to thoroughly coat everything in the pot.
6. Add the coconut milk, diced tomatoes, and bone broth and stir. Bring the mixture to a boil.
7. Once a boil is reached, reduce heat to a simmer and cover. Simmer for about 30 minutes, stirring occasionally. 
8. After 30 minutes, add the chopped kale and stir in until slightly wilted. Remove from the heat.
9. Serve over basmati rice or with naan bread. 
10. Enjoy!