High Protein Vegetable Dal Curry
Packed with plant-based protein and vibrant vegetables, this High Protein Vegetable Dal Curry is a nourishing and flavorful meal perfect for any day of the week. This hearty dish combines tender split red lentils, protein-rich chickpeas, and a medley of vegetables, including carrots, cauliflower, and fresh baby spinach, all simmered in a fragrant blend of warming spices like cumin, turmeric, and garam masala. A creamy coconut milk base paired with tangy tomatoes adds depth and richness to the curry, making it irresistible. Ready in under an hour, this vegetarian curry is both healthy and satisfying, ideal for those seeking a protein-packed, vegan-friendly, and gluten-free dinner option. Serve it over fluffy basmati rice or alongside warm naan bread for a complete and comforting meal that the whole family will love.
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Recipe Information
Ingredients
- 1 cup Split red lentils (masoor dal)
- 1 cup Chickpeas (cooked or canned, drained and rinsed)
- 2 medium Carrots (diced)
- 1.5 cups Cauliflower florets
- 2 cups Baby spinach (fresh)
- 1 large Onion (finely chopped)
- 4 cloves Garlic (minced)
- 1 tablespoon Ginger (grated)
- 1.5 cups Tomatoes (diced, fresh or canned)
- 1 cup Coconut milk (unsweetened, canned)
- 3 cups Vegetable broth
- 1 teaspoon Cumin seeds
- 1 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Garam masala
- 0.5 teaspoon Red chili powder (adjust to taste)
- 1 teaspoon Salt
- 2 tablespoons Coconut oil (or any neutral oil)
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- Cooked basmati rice or naan (optional, for serving)
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
Heat the coconut oil in a large pot or Dutch oven over medium heat.
Add the cumin seeds and sauté for 30 seconds until aromatic.
Add the chopped onion and cook for 5-7 minutes, stirring occasionally, until softened and golden brown.
Stir in the garlic and ginger, cooking for another minute until fragrant.
Add the diced tomatoes, turmeric powder, coriander powder, garam masala, red chili powder, and salt. Cook for 3-4 minutes until the tomatoes break down and form a thick paste.
Pour in the vegetable broth and coconut milk, stirring to combine.
Add the rinsed lentils, diced carrots, and cauliflower florets to the pot. Bring the mixture to a gentle boil.
Reduce the heat to low, cover, and simmer for 20-25 minutes, stirring occasionally, until the vegetables and lentils are tender.
Stir in the chickpeas and baby spinach. Cook for 2-3 minutes until the spinach wilts and the chickpeas are warmed through.
Taste and adjust seasoning as needed.
Garnish with fresh cilantro and serve hot with basmati rice or naan, if desired.
Nutrition Facts
Calories |
2626 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 102.6 g | 132% | |
| Saturated Fat | 76.3 g | 382% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4628 mg | 201% | |
| Total Carbohydrate | 350.1 g | 127% | |
| Dietary Fiber | 69.4 g | 248% | |
| Total Sugars | 58.6 g | ||
| Protein | 106.1 g | 212% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 642 mg | 49% | |
| Iron | 43.4 mg | 241% | |
| Potassium | 6421 mg | 137% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
