Are you craving a vibrant, flavorful, and healthy meal that's ready in under 30 minutes? Look no further! This Madras Lentils recipe is a delicious explosion of South Indian spices, perfect for a quick weeknight dinner or a satisfying lunch. It’s packed with protein and fiber, making it a fantastic choice for a healthy and delicious meal. This easy recipe is perfect for beginner cooks and seasoned chefs alike, promising a fantastic homemade cooking experience. Let’s get started!
Ingredients:
- 1 tablespoon coconut oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 teaspoon curry powder
- 1 teaspoon Madras curry powder (for extra heat and depth)
- ½ teaspoon turmeric powder
- ½ teaspoon cumin powder
- ¼ teaspoon cayenne pepper (optional, for extra heat)
- 1 cup red lentils, rinsed
- 2 cups vegetable broth (or water)
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 cup chopped spinach
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
- Cooked rice or naan bread (for serving)
Instructions:
Step 1: Sauté the Aromatics
Heat the coconut oil in a medium saucepan over medium heat. Add the chopped onion and sauté until softened, about 5 minutes. Stir in the minced garlic and grated ginger and cook for another minute until fragrant.
Step 2: Bloom the Spices
Add the curry powder, Madras curry powder, turmeric, cumin, and cayenne pepper (if using) to the pan. Cook for 1 minute, stirring constantly, until fragrant. This process, called blooming, releases the full flavour of the spices.
Step 3: Add Lentils and Liquid
Stir in the rinsed red lentils, vegetable broth (or water), and diced tomatoes (undrained). Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the lentils are tender.
Step 4: Stir in Spinach and Season
Stir in the chopped spinach and cook for another 2-3 minutes, until wilted. Season with salt and pepper to taste.
Step 5: Serve and Enjoy!
Garnish with fresh cilantro and serve hot over cooked rice or with naan bread.
Tips for the Best Madras Lentils:
- Spice Level: Adjust the amount of cayenne pepper to your preferred spice level. If you’re sensitive to heat, omit it entirely or use a very small pinch.
- Lentil Type: Red lentils cook quickly and don't require pre-soaking. Other lentil varieties might require longer cooking times.
- Vegetable Broth: Using vegetable broth adds a richer flavor compared to water. You can also use chicken broth for a different taste profile.
- Fresh Ingredients: Using fresh ginger and garlic will significantly enhance the flavor of the dish.
Variations:
- Coconut Milk: For a creamier texture, stir in ½ cup of coconut milk during the last 5 minutes of cooking.
- Vegetables: Add other vegetables like carrots, peas, or bell peppers along with the spinach.
- Protein Boost: Add cooked chicken or chickpeas for extra protein.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: 15-20g
- Fiber: 10-15g
This quick and easy Madras Lentils recipe is a fantastic addition to your repertoire of delicious dishes and healthy meals. It’s a perfect example of how simple ingredients can create a truly flavorful and satisfying meal. Enjoy!