Since I'm on a nutrient-dense-one-pot meals kick, enjoy this delicious lentil dish full of sweet and savory flavors. Lentils are a great source or folate, coming in at a whopping 181 mcg DFE per 1/2 cup cooked serving, which is almost half all the folate you need in one day*! They are also rich in minerals such as iron, phosphorous, potassium, and manganese; all very important in healthy metabolism. Curry is one of my favorite flavors and I love the sweetness of a good curry, the spiciness of ginger, and earthiness of lentils and root vegetables coming together for a nutritional-rich feast. Lentils are also an inexpensive protein source, and you can use almost any type with this recipe. Enjoy!
*Unless you are pregnant of have a medical condition. Your folate needs may increase depending on your nutrition status.
- 1-2 Tbsp. Olive Oil
- 1/2 Yellow Onion, diced
- 3-4 Medium Carrots, chopped
- 1/2 tsp. of each: yellow mustard seeds, brown mustard seeds, or 1 tsp of one or the other
- 1 Tbsp. Curry Powder
- Pinch red pepper flakes (optional)
- 1 Cup French Lentils (Green or brown will work fine, as well)
- 2-3 Cups Filtered Water (enough to keep lentils covered)
- 1 Bunch Dino/Lacinato Kale, chopped well
- 1/4 Preserved Lemon, diced small OR Lemon Zest
Options for serving
- Flaxseed Oil (2 tsp. per bowl)
- Sea Salt
Kitchen Tools Needed
- Sauce pan with lid, preferable steel, cast iron, or ceramic
- Measuring Cup
- Large Spoon or Spatula
- Chef Knife and Cutting Board
Directions: In a sauce pan on low/medium heat, sauté the onion in the olive oil for one minute, then add all spices: mustard seed, curry powder, red pepper. Sauté for two minutes. Add carrots and sauté for a few minutes until the carrots are warm and visibly starting to cook (color change). Add dry lentils, and stir around pot for a few seconds before adding the water. Keep the lentils completely covered by liquid until the very very end of the process (they will absorb some water, you might need to keep adding water). Bring to a boil, then simmer for 40ish minutes (french lentils) or 20 minutes (green or brown lentils). When lentils are cooked through (you’ll be able to easily chew them), stir in kale and lemon, and after stirring immediately turn off the heat. Serve with sea salt to taste and flax seed oil.