Cheap & Healthy Lentil Curry (One Pot) is the perfect solution for busy weeknights when you need something nutritious, filling, and kind to your wallet. As someone who’s always on the lookout for Quick Healthy Dinner Recipes that don’t sacrifice flavor for convenience, I’ve found that this aromatic curry ticks all the boxes. With minimal prep time and a single pot to wash afterward, it’s become a staple in my household rotation of easy meals.
Nutritional Benefits
This lentil curry isn’t just delicious—it’s packed with protein, fiber, and essential nutrients that make it a powerhouse meal. Lentils are one of the most economical sources of plant-based protein available, making this dish particularly budget-friendly.
| Nutrition (Per Serving) | Amount |
|---|---|
| Calories | 325 |
| Protein | 18g |
| Carbohydrates | 45g |
| Fiber | 12g |
| Fat | 8g |
| Iron | 6mg |
| Vitamin A | 2500IU |
| Vitamin C | 15mg |
Ingredients & Substitutions
| Ingredient | Role | Possible Substitutions |
|---|---|---|
| 1 cup dry red lentils | Main protein source | Brown lentils (cook longer), yellow split peas |
| 1 medium onion, diced | Base flavor | Shallots, leeks |
| 3 cloves garlic, minced | Aromatic | Garlic powder (1 tsp), frozen garlic |
| 1 tbsp ginger, grated | Aromatic | Ginger paste, ½ tsp ground ginger |
| 2 tbsp curry powder | Main seasoning | Garam masala + turmeric |
| 1 can (14oz) diced tomatoes | Acidity and moisture | 2 fresh tomatoes + 2 tbsp tomato paste |
| 1 can (14oz) coconut milk | Creaminess | Greek yogurt (added at end), cashew cream |
| 2 cups vegetable broth | Cooking liquid | Water + bouillon cube, chicken broth |
| 1 medium carrot, diced | Texture and nutrition | Sweet potato, butternut squash |
| 2 cups spinach | Greens and nutrition | Kale, Swiss chard, frozen peas |
| 1 tbsp oil | Sautéing | Butter, coconut oil |
| Salt and pepper to taste | Seasoning | Soy sauce (reduced salt), coconut aminos |
Equipment Needed
– Large pot or Dutch oven (4-6 quart)
– Cutting board
– Chef’s knife
– Wooden spoon
– Measuring cups and spoons
– Can opener
– Vegetable peeler
– Garlic press (optional)
Step-by-Step Instructions
1. Prep the ingredients: Rinse the lentils thoroughly under cold water until the water runs clear. Dice the onion and carrot, mince the garlic, and grate the ginger.
2. Sauté the aromatics: Heat the oil in your pot over medium heat. Add the onions and cook until translucent, about 3-4 minutes. Add the garlic and ginger, cooking for another 30 seconds until fragrant.
3. Add the spices: Stir in the curry powder and toast for 30 seconds to release the flavors. This step is essential for making a truly flavorful Cheap & Healthy Lentil Curry (One Pot) that rivals any Quick Healthy Dinner Recipes you might find in restaurants.
4. Build the curry base: Add the diced carrot and cook for 2 minutes. Pour in the diced tomatoes with their juices and stir to combine, scraping up any spices stuck to the bottom of the pot.
5. Add lentils and liquid: Add the rinsed lentils, vegetable broth, and coconut milk. Stir well to combine everything.
6. Simmer: Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Stir occasionally to prevent sticking.
7. Finish with greens: Once the lentils are cooked, stir in the spinach and allow it to wilt, about 1-2 minutes. Taste and adjust seasoning with salt and pepper as needed.
8. Serve: Ladle the curry into bowls and serve hot, with rice or naan bread if desired.
Troubleshooting & Pro Tips
– Too thick? Add a splash more broth or water to reach your desired consistency.
– Too thin? Simmer uncovered for 5-10 minutes to reduce the liquid. Alternatively, mash some of the lentils against the side of the pot to thicken naturally.
– Not flavorful enough? Add a squeeze of lemon juice at the end to brighten the flavors, or incorporate additional spices like cumin or coriander.
– Meal prep tip: The flavors actually improve overnight, making this perfect for batch cooking.
– Budget booster: Buy spices from bulk bins or international markets for significant savings.
– Toddler-friendly version: Reduce the curry powder by half and puree a portion for little ones.
Storage & Make-Ahead Tips
– Refrigeration: Store in an airtight container for up to 5 days.
– Freezing: Portion into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator.
– Reheating: Warm on the stovetop over medium-low heat, adding a splash of water or broth if needed to loosen the consistency. Microwave on 70% power for more even heating.
– Make-ahead tip: Prepare the curry through step 6, cool completely, then refrigerate. Finish with the spinach just before serving.
Conclusion
This Cheap & Healthy Lentil Curry (One Pot) is more than just another recipe—it’s a budget-friendly solution that doesn’t compromise on taste or nutrition. In a world where convenience often comes at the expense of health, it’s refreshing to have Quick Healthy Dinner Recipes like this in your arsenal. Whether you’re cooking for one or feeding a family, this versatile curry can be adapted to suit various dietary needs while remaining incredibly economical.
FAQ
Q: Can I use canned lentils instead of dry?
A: Yes! Use about 2½ cups of drained, rinsed canned lentils. Add them in step 5 and reduce the simmer time to about 10 minutes since they’re already cooked.
Q: Is this recipe vegan?
A: Yes, this recipe is completely vegan as written.
Q: How can I make this curry spicier?
A: Add 1-2 diced jalapeños with the onions, include a pinch of cayenne pepper with the curry powder, or stir in some red pepper flakes at the end.
Q: Can I make this in an Instant Pot?
A: Absolutely! Use the sauté function for steps 1-4, then add remaining ingredients except spinach. Pressure cook for 10 minutes with a quick release, then stir in spinach.
Q: My family doesn’t like coconut milk. What can I use instead?
A: Try using cashew cream (blend soaked cashews with water), heavy cream, or simply more vegetable broth for a lighter curry.
Q: How do I make this a complete meal?
A: Serve with brown rice, quinoa, or naan bread. For extra protein, you could also add diced firm tofu or cooked chicken for non-vegetarians.
Follow me on Pinterest for more Cheap & Healthy Lentil Curry (One Pot). If you enjoyed this recipe, you might also love my Healthy Dinner Recipes For Family collection featuring more budget-friendly, nutritious options!