Lentil & Vegetable Curry + Protein Boost
Ingredients
Curry:
½ cup red lentils (uncooked)
1 tsp olive oil; 1 small onion, diced; 1 clove garlic, minced; 1 tsp ginger, grated
1 small carrot, diced; ½ cup cauliflower florets; ½ cup zucchini, diced; ½ cup canned diced tomatoes
1 tsp curry powder; ½ tsp turmeric; ¼ tsp cumin; Salt & pepper to taste
½ cup water or vegetable stock
Protein boost:
120g chicken breast, grilled & sliced or 150g firm tofu, cubed & lightly pan-fried
Carbs / Side:
½ cup cooked basmati rice
Optional garnish: fresh coriander, squeeze of lemon
Method
- Cook lentils: Rinse lentils and cook in 1 cup water for 10–12 minutes until tender. Drain excess water if needed.
- Sauté aromatics: Heat olive oil in a pan over medium heat. Add onion, garlic, and ginger — sauté 2–3 min until fragrant.
- Add vegetables & spices: Add carrot, cauliflower, zucchini, curry powder, turmeric, cumin, salt, and pepper. Cook 3–4 min, stirring.
- Add liquids: Stir in tomatoes, cooked lentils, and ½ cup water or stock. Simmer 10–12 min until vegetables are tender and curry thickens.
- Prepare protein: Grill chicken or pan-fry tofu until cooked through.
- Serve: Portion curry over rice, top with your protein choice, garnish with coriander or lemon if desired.
Tips / Variations:
- Swap rice for quinoa for extra protein.
- Add spinach or kale in the last 5 min of cooking for extra fibre.
- Use light coconut milk (¼ cup) if you want a creamier curry without many extra calories.