Creamy Red Lentil and Eggplant Curry
This hearty and nutritious Creamy Red Lentil and Eggplant Curry is perfect for a cozy dinner. Packed with protein from the lentils and healthy fats from the low-fat coconut milk, this dish is both wholesome and satisfying. The tender eggplant absorbs the flavors of aromatic spices, while fresh coriander adds a burst of freshness. Ideal for those watching their points, this curry is a delightful way to enjoy plant-based eating without compromising on taste. Each serving is only 3 Weight Watchers POINTS, making it a guilt-free indulgence for any day of the week.
4
Servings
155
Calories
10
Ingredients
Ingredients
low-fat cooking spray
as needed (for frying)
onion
1, chopped (chopped)
garlic cloves
2, crushed (crushed)
curry powder
2 tablespoons
aubergine (eggplant)
1, diced (diced)
dried red lentils
175 g (rinsed)
vegetable stock
600 ml
salt
1 pinch
low-fat coconut milk
100 ml
fresh coriander
2 tablespoons, chopped (chopped)
Instructions
1
1. In a large pan, spray with low-fat cooking spray and heat over medium heat. Add the chopped onion and crushed garlic, cooking until softened, about 5 minutes.
2
2. Stir in the curry powder and cook for an additional minute to release the spices' aroma.
3
3. Add the diced aubergine, rinsed lentils, and vegetable stock to the pan. Stir well to combine.
4
4. Bring the mixture to a boil, then reduce the heat and let it simmer uncovered for 30 minutes. Stir frequently to prevent sticking.
5
5. If the lentils are still firm, increase the heat and boil vigorously for an extra 5 minutes until they are tender and mushy.
6
6. Once cooked, season with a pinch of salt, then stir in the low-fat coconut milk and chopped fresh coriander.
7
7. Serve hot, garnished with additional coriander if desired.
Nutrition Information
2.5
Fat
25
Carbs
7
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the calorie count for a serving of this curry?
Each serving contains 155 calories.
How many Weight Watchers points is this recipe?
This recipe is 3 Weight Watchers POINTS per serving.
Is the Creamy Red Lentil and Eggplant Curry vegan?
Yes, this recipe is vegan and vegetarian as it uses plant-based ingredients like lentils, vegetables, and coconut milk.
How many servings does this recipe provide?
This recipe yields 4 servings.
What are the primary sources of protein in this dish?
The main source of protein is the dried red lentils, providing 7g of protein per serving.
How long should the curry simmer?
The curry should simmer uncovered for approximately 30 minutes until the lentils are tender.
What should I do if the lentils are still firm after 30 minutes?
Increase the heat and boil the mixture vigorously for an additional 5 minutes until they become mushy and tender.
What kind of coconut milk should be used?
The recipe calls for 100 ml of low-fat coconut milk to keep the fat content and points low.
Are there any specific preparation steps for the eggplant?
Yes, the eggplant (aubergine) should be diced before being added to the pan.
What spices are needed for this curry?
The recipe uses 2 tablespoons of curry powder and a pinch of salt.
How much vegetable stock is required?
You will need 600 ml of vegetable stock.
Should the lentils be washed before cooking?
Yes, the 175g of dried red lentils should be rinsed before adding them to the pan.
What is the fat content per serving?
Each serving contains 2.5g of fat.
How many carbohydrates are in one serving?
There are 25g of carbohydrates per serving.
Can I use regular cooking oil?
To maintain the nutritional profile and low points, the recipe recommends using low-fat cooking spray.
What is used as a garnish for this dish?
The dish is garnished with chopped fresh coriander.
How much garlic is included in the recipe?
The recipe uses 2 crushed garlic cloves.
Is this recipe considered healthy?
Yes, it is tagged as healthy, low-fat, and packed with nutrients from lentils and vegetables.
What category does this recipe fall into?
This recipe is categorized under Curries.
How long do I cook the onion and garlic?
Cook them over medium heat for about 5 minutes until softened.
Is this a spicy dish?
The recipe is tagged as spicy, though the heat level depends on the specific curry powder you choose.
Can this be considered an easy dinner option?
Yes, it is tagged as an 'easy dinner' and involves simple one-pan simmering steps.
How many grams of red lentils are needed?
The recipe requires 175g of dried red lentils.
When do I add the coconut milk?
Stir in the coconut milk once the lentils are fully cooked and tender, at the very end of the process.
Is there any fiber in this dish?
While the exact fiber value is not specified in the data, lentils and eggplant are naturally high-fiber ingredients.
How many ingredients are in this recipe?
There are 10 total ingredients in this recipe.
What is another name for eggplant used in this recipe?
The recipe also refers to eggplant as aubergine.
Do I need to cover the pan while simmering?
No, the instructions specify to simmer the mixture uncovered.
What type of lentils are best for this curry?
Dried red lentils are used because they cook down into a creamy, mushy consistency.
Why is the curry powder cooked for a minute before adding liquids?
This step is done to release the aromatic oils and flavors of the spices.