Easy and Healthy Lentil Potato Curry Recipe

by Julie Pace, RDN | Dec 30, 2021

If you’re searching for a healthy, quick, and delicious meal, look no further than this easy lentil potato curry recipe. This vegan curry is not only flavorful but also packed with nutrients. It’s perfect for busy weeknights or a satisfying lunch. With its blend of aromatic spices, creamy coconut milk, and hearty lentils and potatoes, it’s sure to become a staple in your recipe collection.

Why Lentils and Potatoes?

Lentils and potatoes are a fantastic combination, offering a hearty and nutritious base for any curry. Lentils are a rich source of plant-based protein and fiber, making them an excellent choice for a balanced diet. They are also easy and healthy to make and packed with essential vitamins and minerals such as iron, folate, and magnesium. Potatoes, on the other hand, are a great source of vitamins C and B6, potassium, and dietary fiber. Together, they create a filling and nutritious dish that supports overall health.

Ingredients

• 4 cloves garlic, minced
• 1/2 large sweet onion, chopped
• 1 Tbsp tomato paste
• 2 cups russet organic potatoes, chopped
• 1 cup tomatoes, finely chopped
• 1 cup green lentils, rinsed and sorted
• 1 can light coconut milk
• 1 Tbsp organic curry powder
• 1 tsp organic turmeric
• 2 tsp organic cumin
• 1 tsp garam masala
• 2 cups baby spinach, chopped
• 2 cups sweet peas (fresh or frozen)
• Salt and pepper to taste
• 2 cups rice of choice or cauliflower rice

Instructions

1. Prepare Ingredients: Start by mincing the garlic and chopping the onion. These steps help to enhance the flavor base of the curry.
2. Sauté Aromatics: In a non-stick, non-toxic pan, sauté the garlic and onions over medium heat for 3-4 minutes until fragrant. Add a splash of water if needed to prevent sticking. Incorporate the tomato paste, stirring to combine well.
3. Cook Tomatoes and Spices: Add the chopped tomatoes to the pan and cook for 2-3 minutes until they release their juices. Stir in the curry powder, turmeric, cumin, and garam masala, allowing the spices to bloom and infuse their flavors.
4. Add Main Ingredients: Incorporate the potatoes, coconut milk, green lentils, and season with salt and pepper. Bring the mixture to a simmer and cook for 15-20 minutes, or until the potatoes are fork-tender.
5. Finish with Vegetables: In the last 5 minutes of cooking, add the sweet peas and chopped spinach. Continue to cook until the spinach is wilted and the peas are heated through.
6. Serve: Serve the curry over your choice of rice or cauliflower rice for a complete meal. Garnish with fresh herbs if desired.

Additional Tips

• Adjusting Spice Levels: Feel free to adjust the spice levels according to your taste preferences. Add more chili powder for a spicier kick or reduce the amount for a milder flavor.
• Make it Your Own: Customize the curry by adding other vegetables like bell peppers, carrots, or green beans. This recipe is versatile and can be adapted to include your favorite ingredients.
• Storage and Leftovers: This curry stores well in the refrigerator for up to 4 days. It also freezes beautifully, making it a great option for meal prep.

Nutritional Benefits

This easy lentil potato curry is not only delicious but also packed with health benefits. Lentils provide a substantial amount of protein and fiber, supporting digestive health and helping to keep you full longer. Potatoes add essential vitamins and minerals, while coconut milk adds a creamy texture without the need for dairy. This dish is a perfect example of how you can enjoy a comforting, flavorful meal while staying on track with your health goals.

Enjoy this easy lentil potato curry as part of your weekly meal plan and savor the combination of wholesome ingredients and rich flavors. Whether you’re cooking for yourself or feeding a family, this recipe delivers both nutrition

Easy and Healthy Lentil Potato Curry

Looking for a quick and nutritious meal that’s full of flavor? This Easy Vegan Lentil Potato Curry is your answer! With its rich blend of spices, creamy coconut milk, and hearty potatoes, this dish is perfect for a satisfying lunch or dinner. Plus, it’s ready in just 30 minutes, making it a great option for busy weeknights. Whether you’re a seasoned vegan or just trying to add more plant-based meals to your diet, this curry will become a family favorite in no time.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Dinner, Lunch, Main Course

Cuisine dairy free, Indian, vegan, vegetarian

Servings 4

Ingredients

  

• 4 cloves garlic minced
• 1/2 large sweet onion chopped
• 1 Tbsp tomato paste
• 2 cups potatoes, russet organic, chopped
• 1 cup tomatoes finely chopped
• 1 cup green lentils rinsed and sorted
• 1 can coconut milk light
• 1 Tbsp curry powder organic
• 1 tsp turmeric organic
• 2 tsp cumin organic
• 1 tsp garam masala
• 2 cups spinach baby, organic, chopped
• 2 cups sweet peas fresh or frozen
• salt and pepper to taste
• 2 cups rice of choice or cauliflower rice

Instructions

 

• Add garlic and onions to a nonstick non-toxic pan. Saute for3-4 minutes until fragrant. Add a little water as needed to keep garlic and onions from sticking to pan. Add tomato paste to combine.
• Add in fresh tomatoes and press while cooking 2-3 minutes or until tomatoes gets juicy.
• Add potatoes, coconut milk, green lentils, curry powder, turmeric, cumin and garam masala. Bring to a simmer and cook until potatoes are fork tender. About 15-20 minutes.
• In last 5 minutes of cooking add in sweet peas and spinach. Cook until spinach is wilted and peas are done. Salt and pepper to taste. Serve over your choice of rice.

Keyword curry, gluten free, potato curry, Vegan Recipe