Spice up your life with aromatic Indian flavors found in this high protein chickpea curry with lentils that is a hearty and satisfying meal. In this vegetarian curry, the combination of protein-packed chickpeas, lentils, and peas with vegetables and healthy fats in a blend of spices yields a nutritious and incredibly delicious curry.
The addition of fire-roasted tomatoes mixed in a creamy cashew coconut base adds a velvety texture full of flavor that will leave you coming back for more. Garam masala, turmeric, curry, smoked paprika, and yellow curry paste creates the perfect blend of Indian spices that season this lentil and chickpea curry. Sriracha adds an extra kick that ties all the flavors together for a bold and flavorful dish.
Anyone looking for a vegan chickpea curry that is high in protein will love this recipe, as chickpeas, brown lentils, and peas are excellent sources of plant-based protein. I used canned chickpeas and brown lentils that were cooked in my instant pot, but you can also use canned lentils to save time in the cooking process.
The easy lentil chickpea curry contains many ingredients and requires some cooking time, but when everything is thrown into one pot, it makes cooking a curry so much easier. Plus, this recipe yields a large amount, so you will likely have leftovers that taste even better the next day after the flavorful spices have melded together. The longer you let the chickpea lentil curry sit, the better its tastes!
Chickpea lentil curry ingredients:
- 1 onion
- 2 cloves fresh garlic
- 1 red pepper
- 2 cups peas
- 2 cups cooked green lentils
- 1 28 oz can fire-roasted tomatoes
- 3/4 cup cashews
- 3/4 cup coconut milk
- 3 cups cooked cubed potatoes
- 2 cups cooked chickpeas
- 1 tbsp smoked paprika
- 1 tbsp garam masala
- 1 tbsp coconut sugar
- 1 tsp turmeric powder
- 1 tsp curry powder
- 3 tbsp yellow curry paste
- 1 tbsp salt
- 1 tbsp sriracha
- 1 tsp cold pressed olive oil
How to make the lentil and chickpea curry
- Start by preparing the potatoes. Peel them using a vegetable peeler. Cut the peeled potatoes into small, bite-sized cubes. Aim for cubes that are roughly 1/2 inch in size to ensure even cooking.
- Place the cubed potatoes in a large pot and cover them with water. Bring the pot of water to a boil over high heat. Reduce the heat to medium-low and let the potatoes simmer for about 10-15 minutes or until they are tender when pierced with a fork. Be careful not to overcook them, as you want them to hold their shape in the curry.
- Once the potatoes are cooked, drain them in a colander and set them aside.
- Heat a large pot or deep frying pan over medium heat. Add a tsp of olive oil and sauté the chopped onion until it becomes translucent (about 5 minutes). Stir occasionally to prevent burning.
- Add the minced garlic and diced red pepper to the pot and continue to cook for another 5 minutes, stirring frequently.
- Stir in the smoked paprika, garam masala, sugar, turmeric, curry powder, and yellow curry paste. Cook the spices with the onion and pepper mixture for 1-2 minutes to release their flavors.
- Pour in the can of fire-roasted tomatoes, including the liquid, and stir well. Allow the mixture to simmer for 5 minutes, allowing the flavors to meld together.
- Blend the cashews and coconut milk in a blender, then add the blended cashews and coconut milk mixture to the pot. Stir to combine with the tomato mixture, creating a creamy base for the curry.
- Incorporate the cooked cubed potatoes, chickpeas, and lentils into the pot. Stir gently to coat the ingredients with the curry sauce. Add a little water or vegetable broth to achieve the desired consistency if the mixture appears too thick.
- Add the peas to the pot and stir them into the curry. Reduce the heat to low, cover, and simmer for 10-15 minutes, allowing the flavors to meld and the peas to cook through.
- For an extra kick, add a tablespoon of sriracha sauce to the curry and stir it in. Adjust the amount based on your desired level of spiciness.
- Serve the chickpea lentil curry hot with steamed rice and garnish with fresh cilantro leaves, if desired.
Tips and substitution for the high protein chickpea curry recipe
Using canned garbanzo beans and lentils is an easy way to save cooking time. I like to pre-cook large amounts of chickpeas and lentils in my instant pot that I freeze in mason jars in my freezer until I am ready to use. Lentils and chickpeas are excellent budget-friendly foods, especially when you meal prep by pre-cooking in an instant pot ahead of time.
Adjust the salt to your taste preference or substitute the salt for vegetable stock to add more depth of flavor.
I used low-fat coconut milk as I try my best to limit my intake of saturated fats as they increase insulin resistance and are associated with an increased risk of developing fatty liver. But I love the creamy texture of coconut milk, and it is essential to make a creamy chickpea and lentil curry that is such a delicious meal.
A tbsp of coconut sugar is added to cut the acidity of the tomatoes. You can also use brown sugar or a diabetic friendly sweetener such as erythritol.
I added sriracha for the perfect spice. If you prefer a milder lentil curry recipe, reduce or omit the sriracha. But if you are the opposite and love an extra kick, add more sriracha or a dash of cayenne pepper.
Serve the lentil chickpea curry on its own or with a side of brown rice or basmati rice which is my favorite.
The Thai Kitchen yellow curry paste is the brand of curry paste I used in this recipe, but you could also use a red curry paste from Thai Kitchen as they have very similar flavors.
I use a large soup pot to saute the onion, garlic, and vegetables before adding all the ingredients. You could also use a large saucepan to make this easy chickpea curry with lentils.
Nutritional information of this chickpea curry recipe
This lentil chickpea curry makes six servings, and according to Cronomter, each serving contains 478 calories and the following macronutrients:
- Protein: 19g
- Carbs: 59g
- Fat: 14g
- fiber: 14g
As you can see, this vegan dish is packed with protein, healthy carbohydrates and is relatively low in fat which is excellent for weight loss. It has 19 grams of protein per serving, making it a great recipe for anyone looking for high-protein vegan recipes.
The high protein chickpea curry contains ample amounts of fiber, which is great for gut health and maintaining normal blood sugar levels. It is also high in many vitamins and minerals, including B1, B3, B5, B6, folate, vitamins A and C, copper, iron, magnesium, manganese, and zinc, plus other nutrients in lower amounts.
When you eat whole foods such as this healthy curry, you get a variety of nutrients the way nature intended.
The fiber and fodmaps found in legumes, beans, and vegetables may be troublesome for some people, especially if your gut microbiome is not used to eating large amounts of fiber. If this is the case for you, try enjoying the chickpea and lentil curry in smaller portions.
You can also take a broad-spectrum digestive enzyme to help your body break down the various carbohydrates, fats, and protein in the curry. Taking digestive intensive by seeking health, a broad spectrum digestive enzyme, can do wonders for people who struggle to eat beans and legumes, which are incredibly nutritious.
For more easy and delicious curry recipes you have to try this vegetarian Thai red curry that is another one of my favorite dinner dishes.
High Protein Chickpea Curry – Low Fat & Healthy
Equipment
- 1 Large soup pot
- 1 High speed blender
Ingredients
- 1 onion
- 2 cloves garlic
- 1 red pepper
- 2 cups peas
- 2 cups canned or cooked lentils
- 2 cups cooked or canned chickpeas
- 1 28 0Z can fire roasted tomatoes
- ¾ cup cashews
- 3/4 cup low fat coconut milk
- 3 cups cubed potatoes
- 1 tbsp smoked paprika
- 1 tbsp garam masala
- 1 tbsp coconut sugar
- 1 tsp turmeric powder
- 1 tsp curry paste
- 3 tbsp Thai Kitchen yellow curry paste
- 2 tsp salt
- 1 tbsp sriracha
- 1 tsp cold pressed olive oil
Instructions
- Peel the potatoes using a vegetable peeler. Cut the peeled potatoes into small, bite-sized cubes. Place the cubed potatoes in a large pot and cover them with water. Bring the pot of water to a boil over high heat. Reduce the heat to medium-low and let the potatoes simmer for about 10-15 minutes or until they are tender when pierced with a fork. Once the potatoes are cooked, drain them in a colander and set them aside.
- Heat a large pot or deep frying pan over medium heat. Add a tsp of olive oil and sauté the chopped onion until it becomes translucent (about 5 minutes). Stir occasionally to prevent burning.
- Add the minced garlic and diced red pepper to the pot and continue to cook for another 5 minutes, stirring frequently.
- Stir in the smoked paprika, garam masala, sugar, turmeric, curry powder, and yellow curry paste. Cook the spices with the onion and pepper mixture for 1-2 minutes to release their flavors.
- Pour in the can of fire-roasted tomatoes, including the liquid, and stir well. Allow the mixture to simmer for 5 minutes, allowing the flavors to meld together.
- Blend the cashews and coconut milk in a blender, then add the blended cashews and coconut milk mixture to the pot.
- Incorporate the cooked cubed potatoes, chickpeas, peas and lentils into the pot. Stir gently to coat the ingredients with the curry sauce.
- Reduce the heat to low, cover, and simmer for 10-15 minutes, allowing the flavors to meld and the peas to cook through. For an extra kick, add a tablespoon of sriracha sauce and season with salt and pepper to taste
Leave a Reply