Curried black lentils with yogurt and mint
Discover a flavorful and aromatic dish with this Curried Black Lentils recipe, enhanced with Greek yogurt and fresh mint. Perfect for a hearty and nutritious meal, it combines lentils simmered in chicken broth with a medley of spices including cumin, coriander, and mustard seeds, beautifully balanced by the creaminess of yogurt and the refreshing taste of spearmint.
- 19 Mar 2024
- Cook time 45 min
- Prep time 10 min
- 4 Servings
- 12 Ingredients
Curried black lentils with yogurt and mint is a flavorful and nutritious dish that combines the earthy taste of lentils with the creaminess of Greek yogurt and the freshness of mint. This recipe is perfect for a hearty meal that is both satisfying and delicious. The blend of spices and herbs adds an aromatic depth to the dish, making it a delightful experience for your taste buds.
Ingredients:
Instructions:
- Rinse the lentils thoroughly under cold running water. Set aside.
- Mince the garlic cloves and finely chop the onion. Chop the spearmint and coriander leaves as well.
- In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and minced garlic, and sauté until translucent, about 5 minutes.
- Add the rinsed lentils to the pot, along with 3 cups of chicken broth. Stir in the salt, ground cumin, and mustard seeds.
- Bring the mixture to a boil, then reduce the heat to low. Cover and let the lentils simmer gently for about 25-30 minutes, or until they are tender but not mushy. Stir occasionally to prevent sticking.
- While the lentils are cooking, in a small bowl, mix the Greek yogurt with the vinegar. Set aside.
- When the lentils are done, remove them from the heat and let them cool for a few minutes.
- Stir in the remaining 1 tablespoon of olive oil to add a rich flavor.
- To serve, spoon the warm curried lentils into bowls.
- Top each serving with a generous dollop of the yogurt mixture.
- Garnish with chopped spearmint and coriander leaves for a fresh, vibrant taste.
- Enjoy your delicious and nutritious Curried Black Lentils with Yogurt and Mint as a standalone dish or paired with warm flatbread or rice.
Tips:
- Rinse the lentils thoroughly before cooking to remove any debris and reduce cooking time.
- To enhance the flavor, you can toast the mustard seeds and cumin in a dry pan before adding them to the dish.
- Use fresh garlic and mint for the best flavor.
- Adjust the seasoning as per your preference, adding more salt or spices if needed.
- For a vegan option, substitute Greek yogurt with a plant-based yogurt.
Curried black lentils with yogurt and mint is a delicious and wholesome dish that can be enjoyed as a main course or a side. The combination of lentils, yogurt, and mint creates a vibrant and flavorful meal that is both healthy and satisfying. With the provided tips, you can easily customize the recipe to suit your taste preferences and dietary needs. Enjoy this delectable dish with family and friends!
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 230kcal | 9% |
| Protein | |
| Protein 18g | 12% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 6g | 15% |
| Sugar 4.14g | 4% |
| Fat | |
| Fat 10g | 11% |
| Saturated 2.06g | 7% |
| Cholesterol 6mg | - |
| Vitamins | |
| Vitamin A 3.67ug | 0% |
| Choline 60mg | 11% |
| Vitamin B1 0.45mg | 37% |
| Vitamin B2 0.25mg | 19% |
| Vitamin B3 2.63mg | 16% |
| Vitamin B6 0.34mg | 20% |
| Vitamin B9 240ug | 60% |
| Vitamin B12 0.43ug | 18% |
| Vitamin C 4.64mg | 5% |
| Vitamin E 0.30mg | 2% |
| Vitamin K 4.07ug | 3% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.45mg | 0% |
| Iron, Fe 3.88mg | 35% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 240mg | 19% |
| Potassium, K 610mg | 18% |
| Selenium, Se 4.86ug | 9% |
| Sodium, Na 470mg | 32% |
| Zinc, Zn 2.02mg | 18% |
| Water | |
| Water 230g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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