Cheap & Healthy Lentil Curry (One Pot) is the ultimate comfort food that won’t break your bank or your diet goals. This satisfying dish combines protein-packed lentils with aromatic spices in a rich, flavorful curry that comes together in just one pot – perfect for those seeking quick healthy dinner recipes on busy weeknights. The beauty of this curry lies in its simplicity, affordability, and incredible nutritional profile, making it a staple for budget-conscious families who don’t want to compromise on taste or health.
Nutritional Benefits
This lentil curry isn’t just delicious – it’s also incredibly nourishing. Lentils provide an excellent source of plant-based protein and fiber, while the array of vegetables adds essential vitamins and minerals. The spices not only create depth of flavor but also offer anti-inflammatory properties.
| Nutrition (per serving) | Amount |
|---|---|
| Calories | 320 |
| Carbohydrates | 45g |
| Protein | 18g |
| Fat | 6g |
| Fiber | 16g |
| Iron | 6mg |
| Potassium | 815mg |
| Vitamin C | 25% |
Ingredients & Substitutions
| Ingredient | Role | Possible Substitutions |
|---|---|---|
| 1 cup dry red lentils | Main protein source | Green or brown lentils (will need longer cooking time) |
| 1 medium onion, diced | Flavor base | Shallots or leeks |
| 3 garlic cloves, minced | Aromatic flavor | 1 tsp garlic powder |
| 1 tbsp ginger, grated | Aromatic flavor | 1 tsp ground ginger |
| 2 tbsp curry powder | Main flavor profile | Garam masala + 1 tsp turmeric |
| 1 tsp cumin | Depth of flavor | Ground coriander |
| 1 can (14oz) diced tomatoes | Acidity and body | 2 cups fresh diced tomatoes or tomato sauce |
| 1 can (14oz) coconut milk | Creaminess | Plain yogurt or heavy cream (add at end of cooking) |
| 2 cups vegetable broth | Cooking liquid | Water with vegetable bouillon |
| 1 carrot, diced | Texture and nutrition | Sweet potato or butternut squash |
| 1 cup spinach | Added nutrition | Kale or Swiss chard (chopped) |
| 2 tbsp oil | Sautéing | Butter or ghee |
| Salt and pepper to taste | Seasoning | Reduced-sodium soy sauce or tamari |
Equipment Needed
– Large pot or Dutch oven
– Cutting board
– Sharp knife
– Wooden spoon
– Measuring cups and spoons
– Can opener
Step-by-Step Instructions
1. Prep the ingredients: Rinse the lentils thoroughly under cold water until the water runs clear. Set aside to drain. Dice the onion and carrot, mince the garlic, and grate the ginger.
2. Sauté the aromatics: Heat the oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent. Add the minced garlic and grated ginger, cooking for another minute until fragrant.
3. Add the spices: Stir in the curry powder and cumin, toasting the spices for 30 seconds until fragrant. This step is crucial for developing the deep flavors in your cheap & healthy lentil curry (one pot).
4. Add lentils and vegetables: Add the rinsed lentils and diced carrot to the pot, stirring to coat them with the spices.
5. Pour in the liquids: Add the diced tomatoes with their juices, coconut milk, and vegetable broth. Stir to combine all ingredients.
6. Simmer: Bring the mixture to a boil, then reduce heat to low and simmer, partially covered, for 20-25 minutes or until the lentils are tender but not mushy. Stir occasionally to prevent sticking.
7. Add greens and season: When the lentils are cooked, stir in the spinach and let it wilt for 1-2 minutes. Season with salt and pepper to taste.
8. Rest and serve: Allow the curry to rest for 5 minutes before serving. This allows the flavors to meld together, creating one of those perfect quick healthy dinner recipes that satisfies everyone.
Troubleshooting & Pro Tips
– Too thick? Add more vegetable broth or water, a little at a time.
– Too thin? Simmer uncovered for a few more minutes to reduce the liquid.
– Not flavorful enough? Add more curry powder, a pinch of salt, or a squeeze of lemon juice to brighten the flavors.
– Pro tip #1: Toast whole cumin seeds before grinding for an even more aromatic curry.
– Pro tip #2: For a creamier texture, blend 1/4 of the curry and return it to the pot.
– Pro tip #3: Add a tablespoon of tomato paste along with the spices for a deeper color and more intense flavor.
Storage & Make-Ahead Tips
– Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.
– Freezing: This curry freezes beautifully for up to 3 months. Divide into portion-sized containers for easy defrosting.
– Reheating: Warm gently on the stovetop with a splash of water or broth to loosen the texture.
– Make ahead: The flavors actually improve after a day in the refrigerator, making this perfect for meal prep.
– Serving suggestions: Serve over rice, with naan bread, or alongside a simple green salad for a complete meal.
Conclusion
This cheap & healthy lentil curry (one pot) is the perfect solution for busy families looking for nutritious, budget-friendly meals that don’t sacrifice flavor. With just a handful of affordable ingredients and one pot, you’ve created a protein-rich, plant-based dinner that’s not only good for your wallet but also supports your health goals. The versatility of this recipe makes it ideal for quick healthy dinner recipes when time is tight but you still want something nourishing and satisfying.
FAQ
Can I use canned lentils instead of dry?
Yes! If using canned lentils, rinse them well and add them during the last 10 minutes of cooking, as they only need to be warmed through.
Is this recipe vegan?
Yes, this lentil curry is completely plant-based and vegan-friendly.
How can I make this curry spicier?
Add a diced jalapeño with the onion or include 1/4-1/2 teaspoon of cayenne pepper with the other spices.
Can I make this in a slow cooker?
Absolutely! Sauté the aromatics and spices first, then transfer everything to a slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
What can I serve with this curry?
This curry pairs perfectly with rice, quinoa, naan bread, or a simple side salad. For more delicious side options that complement this meal, check out my sheet pan dinners for inspiration.
Is this recipe gluten-free?
Yes, all ingredients in this recipe are naturally gluten-free, just be sure to check your spice blends and broth for hidden gluten.
Can I add meat to this curry?
Certainly! Brown 1/2 pound of ground chicken, turkey, or beef before adding the onions, or add 1 cup of shredded rotisserie chicken with the spinach.
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