How to Make the Perfect Curried Lentil and Chickpea Protein Stew
Indian · Easy · 40 min · 5 servings
This golden curry stew layers red lentils with chickpeas in a rich coconut-free broth seasoned with bold curry spices. It is a deeply nourishing meal that provides an extraordinary amount of plant-based protein in every bowl.
Why this recipe works
This Curried Lentil and Chickpea Protein Stew recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 40 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 410 calories with 27g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 1 cup red lentils rinsed
- 1 can chickpeas drained and rinsed
- 3 cups vegetable broth
- 2 tbsp curry powder
- 1 can diced tomatoes
- 1 medium yellow onion diced
Step by step instructions
Step 1: Saute the Aromatics
In a large pot over medium heat, saute the diced onion with a splash of water or oil until softened and translucent, about 5 minutes. Stir frequently to prevent sticking.
Step 2: Bloom the Spices
Add curry powder to the pot and stir it into the onions for about 60 seconds until the spices become intensely fragrant. This step is essential for maximum flavor development in the stew.
Step 3: Add Everything and Simmer
Pour in the vegetable broth, diced tomatoes, red lentils, and chickpeas. Stir everything together, bring to a boil, then reduce heat and simmer uncovered until lentils break down into a thick stew consistency.
Step 4: Adjust and Serve
Taste the stew and adjust salt and spices to your preference. Serve hot with warm flatbread or over rice for a complete and satisfying high-protein meal.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- yellow onion → shallots for a slightly sweeter and more delicate flavor
- curry powder → garam masala combined with turmeric and coriander for a more complex spice blend
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Skipping the step of blooming the curry powder in the pan which results in a flat and one-dimensional flavor
- Not simmering long enough to allow the red lentils to fully break down which gives the stew its characteristic thick creamy texture
Nutrition facts
Per serving: 410 calories, 27g protein, 60g carbs, 7g fat, 20g fiber.
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