Kickstart the new year with this wholesome, nourishing bowl of broccoli and green lentil coconut curry. Rice is the perfect accompaniment, but potatoes and naan bread will do just fine.
Happy New Year! Ah, I know 2019 is going to be amazing, and I’m so excited for all the opportunities and breakthroughs that are going to happen. I wish you all the best for 2019, and I hope you achieve everything you’ve written down on your goal list.
You may be starting the
I put up a post yesterday detailing some of the common concerns people experience when they start to eat a plant-based diet. You may find it helpful; if you missed it, you can read it here. Enough talk already, let’s get into this recipe!
Without a doubt, legumes are the food group that satisfy me the most on a plant-based diet. I find that I get hungry within a few hours if I leave them off my plate, so you’ll typically see them in all my bowls either in the form of peas, beans or lentils. If you don’t eat legumes regularly, I’d suggest starting with lentils because they are much easier to digest than beans. They also cook faster, and if you prefer not to use tinned beans or if you don’t have time to cook beans from scratch, lentils will be your best friend.
Green and brown lentils keep their shape through the cooking process, whereas red lentils become very mushy. You can use red lentils in this recipe but bear in mind that your curry will have a thick soupy texture if you overcook them.
I prefer to keep my fat intake low-moderate to allow me to eat more carbs. I find carbs a lot more satiating than fat. Others have the opposite experience. You’ll probably have to figure out what works for you through trial and error.
I made this recipe low fat by leaving out oil and using carton coconut milk instead of the tinned variety. These swaps do not impact the flavour at all; the curry is just as delicious. In saying that, please feel free to use oil (coconut oil is fantastic here) and regular coconut milk if you prefer a richer curry.
This meal costs £2.29 to make, that’s £1.15 per serving. Here’s a breakdown of the cost of each ingredient:
- Green lentils: £0.23
- Basmati rice: £0.34
- Shallots: £0.025
- Garlic: £0.025
- Madras curry powder: £0.06
- Ground coriander: £0.028
- Ground cumin: £0.028
- Ground mixed spice: £0.06
- Vegetable seasoning: £0.03
- Broccoli: £0.58
- Alpro Coconut milk: £0.60
- Fresh coriander: £0.31
As you can see, eating whole food plant-based is not expensive at all!Print
Low-fat broccoli and green lentil coconut curry.
- 150g brown basmati rice
- 100g green lentils
- 1 large shallot, finely chopped
- 3 garlic cloves, finely minced
- 1 teaspoon Madras curry powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon mixed ground spice
- Vegetable stock cube or seasoning, to taste
- 1 red chilli (optional)
- 1 head of broccoli, rinsed and chopped into florets
- 300ml coconut milk (carton, not tin)
- Large handful of fresh coriander, chopped
- Heat a small splash of water or 1 tablespoon of coconut oil in medium saucepan over medium heat. Add the shallots, cook for 1-2 minutes to soften then add the garlic and all of the spices. Cook for 2-3 minutes if cooking with water or fry for 20 seconds until fragrant.
- Rinse the lentils, then add them alongside the chilli, vegetable stock cube and coconut milk into the pan. Stir well, bring to the boil then turn the heat down to a simmer. Cook for 25-30 minutes.
- In the meantime, cook the rice according to instructions on the package.
- Just before the lentils are tender, add the broccoli. Season as required then take the curry off the heat.
- Divide the rice and curry between two bowls then garnish with fresh coriander if you desire.
- Serving Size: Per serving
- Calories: 490
- Sugar: 4
- Fat: 5g
- Saturated Fat: 2g
- Carbohydrates: 88g
- Fiber: 10.5
- Protein: 22.5g
- Cholesterol: 0
Keywords: Curry, Lentils, Coconut