This Indian style lentil curry has 32 grams of protein and 21 grams of fiber in each serving. Eat it with quinoa to rack up the protein count, or scoop it up with vegan naan.
Healthy lentil curry
This high protein vegan curry comes together so quickly and easily, in under 30 minutes from scratch. That's quite a feat for a dish so delicious with so many layers of flavor, you might find yourself licking the pot until every last bit is safely tucked away in your tummy.
I've been trying to add more protein to my diet - something I overlooked for many years as a vegan. When I worked for a physicians' organization that promotes a vegan diet for health, I was often told that vegans get enough protein in their meals without even trying and that eating legumes, whole grains, fruits and vegetables would keep me at my healthiest.
That advise worked when I was younger, until it just didn't. As we age, our bodies stop processing glucose - even glucose from healthy sources - with the ease they once did. I have a family history of diabetes and as a woman of Indian origin I know I have a higher than average likelihood of developing this deadly disease. When my blood sugar began to creep up despite my healthy vegan diet, I realized I needed to change how I ate.
What works for me now is combining the complex carbs in my diet with more protein. Not just the protein that I get from lentils or beans, but at least 30 grams of protein per meal.
To get to my goal I've been creating for myself - and sharing with you - many delicious high protein vegan recipes like my vegan pinto bean soup, vegan pasta e ceci and vegan meatball casserole. All of these recipes also include other healthful ingredients like spices, herbs and vegetables and they are a win-win for good health. While some of these recipes contain vegan "meats," others use tofu and/or tempeh in combination with lentils and beans to bump up the protein.
I do want to add that this is my personal experience and there are many factors that determine how your own unique body processes carbs, including age, activity level and gut health. But realizing this was an eye opener for me, and I hope it will give you some food for thought.
For my latest offering, this high protein vegan curry, I combined meaty lentils with vegan sausage and lots of vegetables. It has all the flavor of a restaurant-style Indian curry but it comes together quickly, in under 30 minutes, and it is loaded with so many nutrients. You need just a few powdered spices to make it, including garam masala, and it is soy-free, nut-free and gluten-free!
Recipe card
Vegan Lentil Curry (High Protein)
Ingredients
- 1 medium onion (finely chopped)
- 1 large carrot (finely chopped)
- 1 large zucchini (or yellow squash, finely chopped)
- 1 heaping tsp ginger garlic paste
- 8 oz cremini mushrooms or button mushrooms (finely chopped)
- 2 heaping tablespoons tomato paste
- 14 oz vegan sausages (four links, crumbled)
- ½ teaspoon turmeric
- ½ teaspoon cayenne
- 1 tablespoon ground coriander
- 1 teaspoon ground cumin
- 1 cup dried lentils (rinsed)
- 3 cups mushroom stock (or vegetable stock or water)
- 1 heaping tbsp garam masala
- Salt to taste
Instructions
- Heat oil in a saucepan. Add the onions, zucchini or yellow squash, carrots and ginger garlic paste. Sauté over medium heat until the vegetables soften, about 3-5 minutes.
- Add the mushrooms and tomato paste to the pot and mix.
- Stir in the crumbled vegan sausage and mix well.
- Add the turmeric, cayenne, ground coriander and ground cumin to the vegetables and sausage mixture. Mix well.
- Stir in the lentils along with three cups of stock or water. Mix well, bring to a boil, then cover the pan with a tight lid and simmer 20 minutes or until the lentils and vegetables are very tender.
- Stir in the garam masala. Check salt and add more if needed. Turn off heat and serve hot.
Notes
- For a saucier dish, you can add more stock or water after the lentils have finished cooking.Â
Nutrition Information
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