Heart-Healthy Vegan Coconut Lentil Curry

Dive into the comforting flavors of this Heart-Healthy Vegan Coconut Lentil Curry, a nutritious and flavor-packed recipe perfect for plant-based eaters and those looking to prioritize heart health. Featuring protein-rich red lentils, creamy light coconut milk, and a vibrant blend of warming spices like turmeric, cumin, and garam masala, this one-pot dish is both satisfying and easy to make. Fresh spinach, diced carrots, and juicy tomatoes add a pop of color and essential vitamins, while a sprinkle of fresh cilantro and a squeeze of lime elevate every bite. Ready in just 50 minutes and low in cholesterol thanks to the use of light coconut milk and optional olive oil, this curry is a delicious way to nourish your body. Serve it alongside brown rice, quinoa, or whole-grain flatbread for a fiber-rich, balanced meal that’s as wholesome as it is delicious.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Dry red lentils
• 1 tablespoon Coconut oil (or olive oil for less saturated fat)
• 1 medium Yellow onion, finely chopped
• 3 Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Coriander powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Crushed red pepper flakes (optional)
• 3 cups Low-sodium vegetable broth
• 1 cup Canned coconut milk (light for a lower fat option)
• 2 cups Fresh spinach, chopped
• 1 medium Carrot, diced
• 1 cup Tomatoes, diced (or use canned diced tomatoes)
• 2 tablespoons Fresh cilantro, chopped
• 1 Lime, cut into wedges
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear. Set aside.

Step 2

In a large pot or Dutch oven, heat the coconut oil over medium heat.

Step 3

Add the chopped onion and sauté for 3-4 minutes until transparent.

Step 4

Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.

Step 5

Add the ground turmeric, cumin, coriander, garam masala, and red pepper flakes (if using). Toast the spices for 1 minute to enhance their flavor.

Step 6

Pour in the vegetable broth, coconut milk, and lentils. Stir well to combine and bring to a gentle boil.

Step 7

Add the diced carrot and tomatoes. Reduce the heat to maintain a simmer, cover, and cook for 20 minutes, stirring occasionally.

Step 8

Once the lentils are tender and the curry has thickened, stir in the chopped spinach. Cook for an additional 2-3 minutes until the spinach wilts.

Step 9

Season the curry with salt and black pepper to taste.

Step 10

Garnish with fresh cilantro and serve hot with lime wedges on the side.

Step 11

Pair with brown rice, quinoa, or whole-grain flatbread for a hearty, balanced meal.

Nutrition Facts

Serving size	(1789.1g)

Amount per serving	% Daily Value*
Calories	1223.6

Total Fat 29.6g	0%
Saturated Fat 21.8g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1815.2mg	0%
Total Carbohydrate 189.7g	0%
Dietary Fiber 36.9g	0%
Total Sugars 26.5g
Protein 63.5g	0%

Vitamin D 0IU	0%
Calcium 436.1mg	0%
Iron 27.2mg	0%
Potassium 4447.6mg	0%

*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.

Source of Calories

Fat: 20.8%

Protein: 19.9%

Carbs: 59.3%