Vegetarian Lentil Curry

15 35 455
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 3
Vegetarian Lentil Curry
Health Highlights
This Vegetarian Lentil Tortilla Soup can be made in an instant pot or slow cooker, making it a favorite make-ahead soup recipe!

Ingredients


1 tsp Avocado oil (or olive oil)
1 medium pepper(s) Green bell pepper (diced)
1/2 cup Sweet corn, canned, drained (fresh; canned; or frozen (optional))
3/4 cup Lentils, canned (drained + rinsed)
1 can (15oz) Black beans, canned (drained + rinsed)
1 can(s) (15oz) Pinto beans, canned (drained + rinsed)
1 cup Vegetable stock/broth, low sodium ((or chicken broth if needed)))
1 can(s) (14oz) Diced tomatoes, canned (oz canned; or diced)
1 tbsp Tomato paste, low-sodium
1/2 tsp Garlic powder
1 tbsp Cumin
1/4 tsp Cayenne pepper (optional)
1 dash Salt and pepper (to taste)
5 tbsp Greek yogurt, plain, 1% M.F. ((optional))
1 bunch Basil, fresh (topping)

Instructions


Instant pot instructions:

  1. Chop veggies and measure out the ingredients. 
  2. Turn on Instant Pot or use the heavy based pot on the stove
  3. Add your oil, onion, bell pepper, and jalapeno, and saute for a few minutes.
  4. Next, add the corn, lentils, black beans, pinto beans, broth, tomato sauce, tomato paste, chili powder, garlic powder, cumin, cayenne, salt, and pepper. 
  5. Put the lid on, and let it cook for 25-30 minutes
  6. Stir in the yoghurt, and serve with basil as a topping toppings!

Slow cooker instructions:

  1. First, chop your veggies and measure out the ingredients. 
  2. Next, add the corn, lentils, black beans, pinto beans, broth, tomato sauce, tomato paste, chili powder, garlic powder, cumin, cayenne, salt, and pepper. 
  3. Cook on high for 4-6 hours or low for 7-8 hours, until dried lentils, are cooked through and veggies are tender.
  4. At the end of the cooking process, swirl in the yoghurt.
  5. To serve, dish into bowls and add all your favorite toppings!

Notes:

Optional Toppings:

  • Crushed tortilla chips
  • Shredded cheese
  • Sliced or diced jalapeños
  • Chopped red onion
  • Pico de Gallo or salsa
  • Sliced avocado or guacamole
  • Sour cream 

Nutrition Facts

Per Portion

Calories 455
Calories from fat 76
Calories from saturated fat 10.8
Total Fat 8.5 g
Saturated Fat 1.2 g
Trans Fat 0
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 6.7 g
Cholesterol 1.0 mg
Sodium 1353 mg
Potassium 1581 mg
Total Carbohydrate 78 g
Dietary Fiber 26.3 g
Sugars 6.5 g
Protein 29.4 g

Dietary servings

Per Portion


Meat Alternative 2.0
Milk Alternative 0.1
Vegetables 4.9

Energy sources


Pygal57%465.41421937115945215.1115297582121317%306.6807156546746243.211461739811626%316.26772264147735134.682014931727557%17%26%CarbohydratesFatProtein

Meal Type(s)





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