Vegetable Lentil Curry

1. 1 Canned chickpeaspack 400 g ≈ $1.20 150 g
2. 2 Cauliflower (frozen)pack 400 g ≈ $1.80 150 g
3. 3 Spinach (frozen)pack 400 g ≈ $1.90 80 g
4. 4 Canned tomatoespack 400 g ≈ $1.30 150 g
5. 5 Onions≈ $1.60 per kg 50 g
6. 6 Garlic≈ $10.00 per kg 3 g
7. 7 Fresh ginger≈ $8.00 per kg 5 g
8. 8 Curry powder 4 g
9. 9 Coconut milkpack 400 ml ≈ $2.20 80 ml
10. 10 Long-grain ricepack 800 g ≈ $1.94 50 g
11. 11 Sunflower oil 8 ml
12. 12 Salt 2 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the rice, cover with water in a 1:2 ratio, add half the salt, bring to a boil, then simmer covered on low heat for 15 minutes until tender.

2. Finely chop the onion⁵, mince the garlic⁶, and grate the ginger; rinse the lentils and separate the broccoli into florets.

3. Heat the oil in a deep pan, sauté the onion⁵ for 4–5 minutes until golden, then add the garlic⁶ and ginger for 1–2 minutes. Stir in the curry powder and mix well.

4. Add the tomatoes, broccoli, lentils, and 100 ml of water. Bring to a boil, then simmer covered on low heat for 12 minutes until the broccoli is tender.

5. Stir in the spinach³ and coconut⁹ milk, season with salt, and warm through covered for 3 minutes until the sauce thickens.

6. Serve the curry hot with the rice.

In short

• In the planner this dish is cooked for two days: reheat on day two.
• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.