Lentil Curry (inspired by the traditional Indian dish Daal)

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Portfolio Diet Score: 4 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 2 points
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 0.5 point

Nutrition Information

Calories441.2 kcalMonounsaturated Fat3.0 g
Protein22.5 gPolyunsaturated Fat6.7 g
Soy Protein3.6 gTotal Carbohydrate65.6 g
Bean Protein15.4 gDietary Fibre10.5 g
Fat11.4 gViscous Fibre1.8 g
Saturated Fat1.2 g
(1 serving – 100 g): 1/4 recipe

Lentil Curry (inspired by the traditional Indian dish Daal)

Difficulty: Intermediate Prep Time 15 min Cook Time 30 min Total Time 45 mins Servings: 4 Calories: 441.2 kcal (per serving)

Description

Portfolio Diet Score: 4 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 2 points
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 0.5 point

Ingredients

Instructions

  1. In a medium pot, add 1 cup of water with barley and bring to a boil. Cook barely for approximately 30 minutes or until barley grains are soft.

  2. In a medium pot, on medium heat, add oil and sauté onions until soft; about 5 minutes.

  3. When onions are soft, add cumin seeds, minced ginger, minced garlic, water, ground cumin, turmeric, coriander, and red chili powder.

  4. Add diced tomatoes and lentils.

  5. Cook all spices with lentils until lentils are soft; approximately 20 minutes.

  6. Add psyllium husk and finely chopped walnuts and cook for 5 minutes.

  7. Serve lentil curry over the warm barley and add salt to taste. Garnish with lemon slice and cilantro if desired.

Note

  • Barley can be substituted with Barley Khichdi (1/2 serving of Barley Khichdi per 1 serving of Lentil Curry).
  • Adjust spice level according to preference.
  • Leftovers can be refrigerated for 1-2 days.
Keywords: Nuts & Seeds, Plant Protein, Viscous Fibre, Oils (MUFAs)

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