Healthy Curry – Lentils, Spinach and Chicken

Working late?  Don’t have time to cook up a big meal?  Looking at the take out menu?  DON’T! Step away from the fast food!  This will be the easiest meal you’ll have to make this week!  While you wait for it to finish cooking, you can enjoy a drink, bond with the family and pets, etc…..

What is a quick meal?  In my opinion a quick meal is ingredients you can put together quickly, while cooking time can take up to 30-60 minutes.  (Usually I start prepping my suppers at about 4 in the afternoon.  That to me is a normal supper.)  But this meal I found to be super fast and it’s very healthy too.  Unlike many meals put together in a hurry.

INGREDIENTS:

  • 80gr Brown Lentils, rinsed in cold water
  • 1 Tablespoon Mild Curry Powder
  • 1 Tablespoon Medium Curry Powder
  • 1 Teaspoon Cumin
  • 2 Teaspoons Dry Coriander (Used a pestle and mortar)
  • 1 Chicken Stockpot or Cube
  • 3 Cups Water
  • 1 Bag Chopped Spinach (250gr)
  • 200-250gr Mushrooms cut in half
  • 4 Large Chicken Breast Fillets cut into bite size pieces
  • Salt and Pepper
  • 1 Cup Natural Yogurt
  • Fresh Herbs like Basil or Coriander to garnish

METHOD:

  1. Start cooking your rice, so that it is ready once the curry is done.
  2. In a sieve, rinse the lentils in cold water.  Set aside.
  3. In a large pot, put in the curry powders, cumin, coriander, stock and water.  Add the washed lentils.  Bring it to a boil and cover the pot and let it simmer for about 10 minutes on medium heat.
  4. After the 10 minutes cooking time, add in the chicken, mushrooms and the spinach.  Cook for another 20 minutes until the chicken is cooked.  Stir it about, season with salt and pepper and you’re almost done.
  5. Just before serving pour and stir in the cup of yogurt into the aromatic curry.
  6. Serve with brown rice, or any rice of your liking and a dollop of yogurt.
  7. The fresh herbs like coriander are optional.
Start with the spices and lentils, then add your water and stock. Top it with the chicken, mushrooms and spinach.
Curry before adding the yogurt.
Yogurt added into the curry.

      

TIPS:

Wasn’t that a simple recipe? It’s actually easier making it than reading it.   No need for browning anything in butter or oils.

If you feel you need to top it off with chutney, then you can add it if you’d like, but I’d rather add about 2 tablespoons of sweet chilli sauce into the curry itself.

Remember to start by cooking the rice first.  If you forget that step, you’ll have to wait a whole while longer to eat up this delicious meal.

I don’t enjoy fresh coriander at all.  It’s an acquired kind of flavour.  I’d add any other herb before I add coriander.  If you haven’t tried fresh coriander yet then I think you should add very little amounts into your curry and taste it.  If you love it, by all means chop in some more.  For many people coriander isn’t their favourite herb and they may not enjoy the meal.  So if you’re planning to make a curry for guests, set chopped coriander herbs aside on table so that your guests can add it if they please.

Many curry recipes ask for coconut milk, which is great.  But, I love to add natural yogurts to my recipes.  It’s healthier, contains less fat and a person needs as much probiotics as one can get.

MuchAromaticLuv

Sandy Nouwens

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