RED LENTIL & PINEAPPLE CURRY

This plant-based curry dish makes a great weeknight 1 pot meal that is easy, budget-friendly, and excludes alliums! Even if homemade curry seems initially daunting, after a bit of practice, the process flies by! Red lentils are an economical boost of protein, plus cabbage, carrots and celery tend to be affordable produce options year-round. Leftover cabbage works well for coleslaw, soups, and more.

Since I have to avoid any alliums besides garlic, curries make skipping the onion family a total breeze because they are packed with dynamic flavors and offer so many ways to combine spices and ingredients. I love the way that cabbage and pineapple together offer those notes of acidity, sweetness, and the faintest tinge of sulfur as seen in onions.

Makes 4 servings. Best to use a large sauté pan, ideally one with a lid. If serving this dish with basmati rice, don’t forget to start it sometime after Step 1!

• 2 cups chopped green cabbage (~160 g)*
• 2-3 tsp fine salt, divided
• 1 heaping cup diced carrots (~150 g)
• ½ cup celery, finely diced (~50 g)
• 2 cups diced pineapple, canned or fresh (~412 g)
• ~14.5 oz canned tomatoes (~411 g)
• 1 tsp coriander seeds
• 4 cardamom pods / ¼ tsp ground
• ¼ tsp red pepper flakes
• ¼ tsp cayenne
• ½ tsp dried turmeric
• 1 tsp cumin
• 2 tsp garam masala
• 1 tsp paprika
• ¼ cup neutral oil**
• 1 cup red lentils (~200 g)
• ~14.5 oz can unsweetened coconut milk (~400 ml)
• 1½ cups water (~355 ml)
• 2 tsp sugar (coconut is great)

*I usually use the tougher, fibrous inner leave for this recipes after a round of using the thinner outer leaves for stuffed cabbage rolls. If you wish to use similarly textured red cabbage, the color will tint the dish.

**Use oils fit for high heat; avocado, peanut and canola oil are good options. Although ghee is dairy, it cooks well at high heat and adds traditional flavor to Indian inspired curries.

      [Optional] 

• fresh cilantro or mint, to garnish
• creamy raita with cucumber
• 1 dried Indian bay leaf (the big kind)***
• Basmati rice for serving
• Naan or roti for serving

***Indian bay leaf (from the cassia plant) is closer to cinnamon and European bay leaf (laurel) is more peppery/minty/sharp. Feel free to omit or sub in ⅛ tsp of cinnamon or 1/16 tsp cloves.

Yields a dinner for two hungry adults with plenty of leftovers, especially if paired with rice or naan.

If you’re making this dish in the warmer months, reach for wines like an easy drinking red blend with some sweetness, a Malbec if you prefer drier reds, or a light bodied white wine like Pinot Bianco style. I recommend Pinot Bianco over Pinot Grigio because of its much creamier quality while still being crisp. Fans of buttery Chardonnays may enjoy the contrast against spicy, acidic, and earthy notes.

Beer lovers may find that red ales, IPAs, or extra pale ales pair well with these spiced lentils. I would love to hear any recommendations!

Looking for alcohol free options? Try a refreshing mint lemonade, cucumber infused water, or lassi drinks flavored with ingredients like mango, kesar (saffron) and pineapple, all of which can be made dairy-free using products like tangy coconut yogurt.

NUTRITION FACTS

Number of Servings: 4
Fiber: 13.58 g
Carbs: 50.18 g

Calories per Serving: 520 kcal
Sugar: 17.06 g
Protein: 15.55 g

Weight per Serving: 573 g
Fats: 30.14 g
Iron: 7.4 mg

All servings and nutritional measurements are approximate and exclude optional toppings. These estimates are intended for information and guidance purposes only. Please consult a licensed nutrition or medical professional if you need assistance. 

Gluten-Free and Vegan Disclaimer: All of the ingredients listed in this recipe are available in gluten-free and vegan versions. Please do your research and verify ingredient lists, as many products can have surprisingly hidden amounts of gluten that can impact those with Celiac Disease and gluten allergies. Likewise, vegans may need to verify if products contain hidden amounts of whey or animal derived ingredients.