Curried lentils with kale and asparagus
Enjoy a hearty and nutritious Curried Lentils recipe featuring tender kale and crisp asparagus. This easy-to-make dish combines earthy lentils, aromatic spices, fresh vegetables, and a hint of zesty lemon juice for a delicious, plant-based meal perfect for any occasion.
- 23 May 2024
- Cook time 35 min
- Prep time 10 min
- 4 Servings
- 12 Ingredients
Curried lentils with kale and asparagus is a nutritious and flavorful dish that's perfect for a hearty meal. Combining tender lentils with fresh kale and crisp asparagus, this recipe is infused with aromatic spices and a hint of lemon for a delightful tang. It's a versatile dish, ideal for vegetarians and those looking for a healthy, wholesome meal.
Ingredients:
Instructions:
- Rinse the lentils thoroughly under cold water.
- In a medium saucepan, combine the lentils with 3 cups of water.
- Bring to a boil over medium-high heat, then reduce to a simmer.
- Cook for about 20-25 minutes, or until the lentils are tender. Drain any excess water if needed and set aside.
- While the lentils are cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Add the finely chopped onion and sauté for about 3-4 minutes until it becomes translucent.
- Add the minced garlic and grated ginger. Sauté for another 1-2 minutes until fragrant.
- Stir in the curry powder and cook for about 1 minute to release its aroma.
- Add the chopped asparagus to the skillet. Cook for about 3-4 minutes until it begins to soften.
- Stir in the chopped kale and cook until wilted, about 2-3 minutes.
- Add the cooked lentils to the skillet with the vegetable mixture.
- Stir well to combine and cook for another 2-3 minutes to allow the flavors to meld together.
- Stir in the chopped coriander leaves and lemon juice.
- Season with a dash of salt and a dash of black pepper to taste.
- Mix well and ensure everything is heated through.
- Serve the curried lentils with kale and asparagus hot, either as a main dish or a side.
Tips:
- Rinse the lentils thoroughly before cooking to remove any debris and reduce cooking time.
- Chop the kale and asparagus into bite-sized pieces for even cooking and easy eating.
- Sauté the onions, garlic, and ginger until fragrant to build a flavorful base for the dish.
- Cook the lentils until they are tender but not mushy to maintain their texture.
- Add the kale and asparagus towards the end of the cooking process to keep them crisp and vibrant.
- Adjust the curry powder to your taste preference for more or less spiciness.
- Finish with a sprinkle of fresh coriander leaves and a squeeze of lemon juice to brighten the flavors.
Enjoy your curried lentils with kale and asparagus as a comforting meal that's both delicious and nourishing. It's a perfect dish for any occasion, offering a well-balanced mix of protein, fiber, and vitamins, all wrapped up in a tapestry of rich, savory flavors.
| Nutrition Facts | |
|---|---|
| Serving Size | 130 grams |
| Energy | |
| Calories 200kcal | 8% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 8g | 20% |
| Sugar 2.64g | 3% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.11g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 50mg | 9% |
| Vitamin B1 0.50mg | 42% |
| Vitamin B2 0.26mg | 20% |
| Vitamin B3 1.92mg | 12% |
| Vitamin B6 0.38mg | 22% |
| Vitamin B9 270ug | 67% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 36mg | 42% |
| Vitamin E 0.75mg | 5% |
| Vitamin K 140ug | 120% |
| Minerals | |
| Calcium, Ca 110mg | 9% |
| Copper, Cu 0.44mg | 0% |
| Iron, Fe 4.26mg | 39% |
| Magnesium, Mg 40mg | 9% |
| Phosphorus, P 170mg | 14% |
| Potassium, K 530mg | 16% |
| Selenium, Se 1.13ug | 2% |
| Sodium, Na 60mg | 4% |
| Zinc, Zn 1.89mg | 17% |
| Water | |
| Water 77g | - |
| * 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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