Mixed Lentil Curry

Mixed Lentil Curry is a hearty, protein-packed dish made by blending different types of lentils with aromatic spices and a flavorful onion-tomato base. This comforting, nutritious curry is perfect for lunch or dinner and pairs well with rice or flatbread.

For a Serving Size of Two:

Ingredients:

• 50 grams red lentils (masoor dal)
• 50 grams yellow lentils (moong dal)
• 50 grams split pigeon peas (toor dal)
• 1 small onion, finely chopped (about 80 grams)
• 2 tomatoes, chopped (about 150 grams)
• 2 cloves garlic, minced
• 1-inch ginger, grated
• 1 green chili, slit (optional)
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1/2 tsp garam masala
• 1 tsp red chili powder (optional)
• 1 tbsp olive oil or ghee
• Salt to taste
• Fresh cilantro for garnish
• 500 ml water (for boiling lentils)

Procedure:

1. Cook the Lentils: Rinse all the lentils and soak them for 15-20 minutes. Drain and add them to a pot with 500 ml water and a pinch of turmeric. Bring to a boil, then simmer for 15-20 minutes until the lentils are tender. Alternatively, you can pressure cook them for 2-3 whistles. Set aside.
2. Prepare the Curry Base: Heat olive oil or ghee in a pan over medium heat. Add cumin seeds and let them splutter. Add the chopped onions, ginger, garlic, and green chili. Sauté until the onions turn golden brown.
3. Add Spices and Tomatoes: Add turmeric, coriander powder, red chili powder, and garam masala to the pan. Cook for a minute, then add the chopped tomatoes. Sauté until the tomatoes soften and the oil separates from the masala.
4. Combine Lentils and Simmer: Add the cooked lentils to the pan and mix well with the onion-tomato masala. Season with salt and adjust the consistency by adding water if needed. Simmer for 5-7 minutes to let the flavors combine.
5. Garnish and Serve: Garnish with fresh cilantro and serve hot with rice or roti.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g