by Elisabeth Duckeck
Brown lentils are a staple food in Greek cuisine and also play an important role in the Mediterranean diet. They are rich in protein, fiber, vitamins, and minerals. In Greece, they are usually served as a soup; leftovers are often enriched with rice to make a complete lunch for the next day.
Lately, I’ve been looking for healthy, low-calorie, but high-protein dishes, as my doctor advised me to lose some weight. That’s how I came across a very appealing recipe with red lentils. It is easy and quick to prepare and is also suitable for a vegan diet.
Since I still had some coconut milk in my supplies (I thought it was milk, but it turned out to be cream), I decided to try the recipe.
To be honest, my husband is not a big fan of Asian cuisine, but he enjoyed this dish and agreed to cook it again someday.
A brief excursion into the world of lentils
There are existing about 3.000 different types of lentils. In the supermarket you will find the most common: brown, red, yellow and green.
Brown lentils are the most popular variety, known for their mild flavor and the ability to hold their shape. In Greece you will find fine “psiles fakes” (ψηλές φακές) and coarse lentils “hondres fakes” (χοντρές φακές). While fine lentils are ideal for salads, coarse lentils are often used for hearty soups. While my mother in Germany always cooked the coarse lentils for the lentil stew, many Greek households prefer the fine variety for the traditional lentil pottage “fake laderes” (φακιες λαδερες). I think it’s simply a matter of personal preference.
Red lentils are often pealed brown lentils. Since they do not have any skin they do not need soaking and cook quicker (appr. 10-15 minutes).
Yellow lentils are like lentils usually hulled and split. They have a mild flavor and have a creamy consistency.
Green lentils are firmer and often have a slightly peppery note. They have a longer cooking times and are excellent for salads and side dishes.
Beluga lentils (black lentils) became famous in the early 2000 when booming the vegetarian and vegan cuisine and fine dining. These small, glossy lentils owe their name to their resemblance to Beluga caviar. They are very flavorful, remain firm and chewy when cooked, and are ideal for elegant salads or as a visual highlight. They are originated in the Mediterranean and are now cultured mainly in the US and Canada. They are high in protein and fiber and retain their shape when cooked. Beluga lentils do not need to be soaked and are cooked in about 20–30 minutes.
Difference between coconut milk and coconut cream
The difference between coconut milk and coconut cream is that coconut milk is thinner, contains less fat, and is best suited for curry dishes, while coconut cream is more concentrated and is typically used to thicken curries. A cup of coconut cream has 792 calories, while the same amount of coconut milk contains only 552 calories. Light coconut milk is also an option. With about 50 calories per 100 ml (0,4 cups) it is ideal for anyone following a diet.
Cooking tip: check on your lentils while cooking
Depending on the quality of the red lentils, I recommend checking them occasionally while cooking. Some require less cooking time, others more, to become tender. The first time I made this dish, the lentils were cooked after 15 minutes. Some lentils may need longer, so you might need to add a little vegetable broth or some water.
Red Lentil Curry
Equipment
- 1 sauce pan
What you need
- 2 cloves garlic
- 1 piece fresh ginger appr. 2 cm / 1 inch
- 250 gr cherry tomatoes (9 oz.)
- 250 gr red lentils (9 oz.)
- 1 Tbsp sesame oil
- 1/2 tsp cumin powder
- 1/2 tsp cinnamon powder
- 1 tsp curry powder
- 400 ml coconut milk (15 oz.)
- 250 ml vegetable broth (1 cup)
- Salt to taste
- Pepper to taste
- 2 Tbsp Lime or lemon juice
How to prepare
- Chop the garlic finely, peel and grate the ginger, cut the cherry tomatoes in halves or quarters (depending on the size), rinse the lentils under water.2 cloves garlic,1 piece fresh ginger,250 gr red lentils
- In a pot heat the sesame oil on medium heat. Add the garlic and the ginger and let fry for appr. 1 minute.1 Tbsp sesame oil
- Add the cumin, cinnamon and curry powder and let roast for one more minute. Add the coconut milk, the vegetable broth, the tomatoes and the lentils.250 gr cherry tomatoes,1/2 tsp cumin powder,1/2 tsp cinnamon powder,1 tsp curry powder,400 ml coconut milk,250 ml vegetable broth,250 gr red lentils
- Bring to a brief boil, cover and simmer over medium heat until the lentils are soft (appr. 10-15 minutes).
- Remove from the heat, add salt and pepper to taste and stir in the lime or lemon juice.Salt,Pepper,2 Tbsp Lime or lemon juice
Notes
Loved this Red Lentil Curry recipe? Find more ideas for a Chicken Curry and follow this link to Meat dishes
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