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Red Lentil Carrot Curry Bowl

Heart Healthy Red Lentil Carrot Curry Bowl Recipe

                   
Red Lentil Carrot Curry Bowl
Try our deliciously fiery lentil curry paired with a creamy cashew sauce for the ultimate vegetarian meal. Indian-inspired flavors take center stage in this uniquely fragrant, gluten-free recipe.
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Ingredients
Recipe yields 8 servings
Cilantro Cashew Sauce
3/4 cup cashews
1/2 cup fresh cilantro
1/3 cup water
2 fresh lime juice
1 garlic clove
1 tsp honey
Curry
8 large carrots, peeled and cut into 1 1/2-inch chunks
2 Tbsp olive oil
2 tsp garam masala
1/2 tsp chili powder
1/8 tsp salt
2 cups vegetable broth (gluten free if needed)
1 cup red lentils, rinsed and drained
1 cup basmati rice
1/2 cup chopped onion
2 garlic cloves
2 Tbsp red Thai curry paste
14 oz tomato purée
1/2 tsp ground cumin
Sliced avocado, for garnish
Chopped fresh cilantro, for garnish
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Helpful how to videos
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Directions
Step 1

Make sauce: In a food processor, purée all sauce ingredients until smooth. Set aside.

Curry
Step 1

Make curry: Preheat oven to 450°. In a bowl, add the carrots, 1 tablespoon of the olive oil, 1 teaspoon of the garam masala, chili powder and salt. Toss carrots and arrange in a single layer on a baking pan. Roast the carrots for 20 to 30 minutes, or until browned. Set aside.

Step 2

Meanwhile, in a saucepan, combine the broth and lentils and bring to a boil over medium-high heat. Cook for 20 minutes. Remove from the heat, cover and let sit for 10 minutes, or until the lentils are softened. The lentils can be prepared the night before and stored, covered, in the refrigerator.

Step 3

Cook the rice according to package directions and keep warm.

Step 4

In a skillet, heat the remaining 1 tablespoon olive oil over medium heat. Add the onion and garlic and sauté for 3 to 5 minutes, or until the onion is softened. Add the curry paste, tomato purée, cumin and the remaining 1 tsp garam masala and sauté for 2 minutes. Add the cooked lentils and cook for an additional 30 minutes.

Step 5

Divide the rice and lentil mixture among bowls. Top the lentils with the roasted carrots. Serve with avocado slices, chopped cilantro and cilantro cashew sauce.

Time: 150 minutes
Servings: 8
Calories: 331
Make this for: Gluten Free
Dietary Review:
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Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 cup lentil curry
Per serving:
calories:331
total fat:9g
sat fat:1g
cholesterol:0mg
sodium:451mg
total carb:51g
fibers:9g
sugars:9g
proteins:11g

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About This Healthy Recipe

Indian-inspired curry dishes are loaded with flavor. They’re also typically loaded with plant-based nutrients, including fiber, vitamins, minerals and antioxidants. In this curry bowl, lentils and carrots take center stage, but it’s the combination of spices and flavors that really makes it sing. The heart-healthy curry is served alongside basmati rice and a creamy cashew sauce finishes it off to perfection. This dish is not only loaded with fiber and protein (11g per serving), but it has an array of nutrients that keep your body going strong. And at only 331 calories per serving, this healthy curry fits into most weight loss plans. If you’re following a gluten-free diet, you’ll find that this dish can be eaten as long as you check that the broth you are using doesn’t contain gluten. Whether you’re following a vegetarian or vegan diet or simply want to incorporate more plant-based foods into your meal plan, this flavor-infused bowl is definitely worth trying.

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Heart Healthy Red Lentil Carrot Curry Bowl Recipe
Ingredients
Recipe yields 8 servings
Cilantro Cashew Sauce
3/4 cup cashews
1/2 cup fresh cilantro
1/3 cup water
2 fresh lime juice
1 garlic clove
1 tsp honey
Curry
8 large carrots, peeled and cut into 1 1/2-inch chunks
2 Tbsp olive oil
2 tsp garam masala
1/2 tsp chili powder
1/8 tsp salt
2 cups vegetable broth (gluten free if needed)
1 cup red lentils, rinsed and drained
1 cup basmati rice
1/2 cup chopped onion
2 garlic cloves
2 Tbsp red Thai curry paste
14 oz tomato purée
1/2 tsp ground cumin
Sliced avocado, for garnish
Chopped fresh cilantro, for garnish
Directions
Step 1

Make sauce: In a food processor, purée all sauce ingredients until smooth. Set aside.

Curry
Step 1

Make curry: Preheat oven to 450°. In a bowl, add the carrots, 1 tablespoon of the olive oil, 1 teaspoon of the garam masala, chili powder and salt. Toss carrots and arrange in a single layer on a baking pan. Roast the carrots for 20 to 30 minutes, or until browned. Set aside.

Step 2

Meanwhile, in a saucepan, combine the broth and lentils and bring to a boil over medium-high heat. Cook for 20 minutes. Remove from the heat, cover and let sit for 10 minutes, or until the lentils are softened. The lentils can be prepared the night before and stored, covered, in the refrigerator.

Step 3

Cook the rice according to package directions and keep warm.

Step 4

In a skillet, heat the remaining 1 tablespoon olive oil over medium heat. Add the onion and garlic and sauté for 3 to 5 minutes, or until the onion is softened. Add the curry paste, tomato purée, cumin and the remaining 1 tsp garam masala and sauté for 2 minutes. Add the cooked lentils and cook for an additional 30 minutes.

Step 5

Divide the rice and lentil mixture among bowls. Top the lentils with the roasted carrots. Serve with avocado slices, chopped cilantro and cilantro cashew sauce.

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