Ingredients (Serves 2)
1 onion, diced4-5 garlic cloves, minced1 large finger-sized piece of fresh ginger, mincedSpices: 2 tsp cumin, 2 tsp coriander, 1 tsp mild chili powder (optional), 1 tsp turmeric, 2 tsp curry powder, 2 bay leaves, 1/2 tsp salt1 tbsp tomato paste1 tin of plum tomatoes + water filled halfway up the empty tin and swilled around (5g protein)250g red lentils (19.5g protein)240g cooked chickpeas (16.2g protein)650ml stock50g nutritional yeast (23.3g protein)1 tbsp tamariJuice of half a lemon
Cashew Cream:
60g soaked cashews (12.3g protein)3 tbsp nutritional yeast (7.05g protein)Juice of half a lemon1/2 tsp salt80ml water1 clove garlicMethod: Blend together in a high-speed blender
To Serve:
1 large slice of bread per person, or 80g cooked quinoa (4-8g plant protein)Fresh corianderFresh chiliNigella seeds
Method:
Prepare the Base:Fry the diced onion on medium heat with a pinch of salt until caramelized, about 8 minutes.Add the minced garlic and ginger, sauté for 2-4 more minutes until the raw aroma subsides.
Add the Spices:Incorporate the cumin, coriander, chili powder (if using), turmeric, curry powder, and bay leaves. Cook until fragrant, possibly needing a bit more oil.
Tomato Mixture:Add the tomato paste and plum tomatoes (crushed by hand or cut). Fill the can halfway with water, add to the pan.
Incorporate the Lentils and Chickpeas:Add the rinsed red lentils and chickpeas, coating them well in the tomato mixture. Pour in the stock and nutritional yeast, bring to a boil, then cover and simmer for around 20 minutes, stirring occasionally.
Final Touches:Check if the lentils are cooked, then add tamari and lemon juice. Adjust seasoning to taste.
Serve:Drizzle with cashew cream, garnish with fresh coriander, fresh chili, and Nigella seeds. Serve with naan, sourdough, or quinoa.
Health Benefits
So, why is this meal so great for you? Let's dive into some of the benefits of the components below.
Red Lentils: Red lentils are a nutritional powerhouse, offering around 18 grams of protein per cup. Sophia points out that they are also high in fiber, iron, and folate. The fiber content aids digestion and promotes a healthy gut, while iron is essential for maintaining healthy blood cells and energy levels.
Chickpeas: Chickpeas are another excellent source of plant-based protein and fiber. They provide all nine essential amino acids when combined with other plant-based proteins like lentils. That makes this meal a complete protein source, crucial for muscle tissue growth and repair.
Nutritional Yeast: Nutritional yeast, or "nooch," adds a cheesy flavor while packing in protein, vitamins, and minerals. It’s particularly high in B-vitamins, which are vital for energy production and brain health.
Cashew Cream: The cashew cream not only enhances the dish’s texture but also adds healthy fats and protein. Cashews are rich in magnesium, which supports muscle and nerve function.
Sophia up many of the benefits in her TikTok video, "Lentils are an amazing nutritional powerhouse and they contain around 18g of plant protein per cup. Not only that but they’re also really high in fiber, iron, folate, and more. When paired with chickpeas, or served with bread or quinoa, you’re eating a meal containing all nine amino acids, which are essential for muscle tissue growth and repair if you’re strength training. Not only is it super good for you, but it’s also really tasty.”
This high-protein, high-fiber bowl is a testament to how delicious and nutritious plant-based eating can be. Whether you're looking to build muscle, lose weight, or simply eat healthier, this red lentil and chickpea bowl is a fantastic addition to your meal rotation.
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