Curried Lentil & Kale Iron Bowl
Curried Lentil & Kale Iron Bowl
Ingredients
For the Lentil Base
- 1 tablespoon olive oil
- 1 yellow onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 teaspoons curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- 1 14.5-ounce can diced tomatoes, undrained
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
For the Kale & Toppings
- 5 ounces kale, stems removed, chopped
- 1 tablespoon lemon juice, freshly squeezed
- 1/4 cup fresh cilantro, chopped, for garnish
- 2 tablespoons pumpkin seeds, toasted, for garnish
Instructions
- 1
Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped yellow onion and cook until softened, about 5-7 minutes.
⏱️ 7 min
- 2
Stir in minced garlic and grated fresh ginger. Cook for another 1 minute until fragrant.
⏱️ 1 min
- 3
Add curry powder, ground cumin, and ground turmeric. Cook, stirring constantly, for 30 seconds to toast the spices.
⏱️ 1 min
- 4
Pour in the rinsed red lentils, vegetable broth, and diced tomatoes (undrained). Add salt and black pepper. Bring the mixture to a boil.
⏱️ 5 min
- 5
Once boiling, reduce heat to low, cover, and simmer for 20-25 minutes, or until lentils are tender and have absorbed most of the liquid. Stir occasionally to prevent sticking.
⏱️ 25 min
- 6
Stir in the chopped kale and fresh lemon juice. Cook for another 3-5 minutes, or until the kale has wilted to your desired tenderness.
⏱️ 5 min
- 7
Taste and adjust seasoning if necessary. Ladle the curried lentil and kale mixture into serving bowls.
⏱️ 1 min
- 8
Garnish with fresh chopped cilantro and toasted pumpkin seeds before serving.
⏱️ 1 min
Kitchen Tools
Nutrition Facts (per serving)
Curried Lentil & Kale Iron Bowl
For the Lentil Base
- 1 tablespoon olive oil
- 1 yellow onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 teaspoons curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- 1 14.5-ounce can diced tomatoes, undrained
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
For the Kale & Toppings
- 5 ounces kale, stems removed, chopped
- 1 tablespoon lemon juice, freshly squeezed
- 1/4 cup fresh cilantro, chopped, for garnish
- 2 tablespoons pumpkin seeds, toasted, for garnish
Instructions
- 1
Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped yellow onion and cook until softened, about 5-7 minutes.
⏱️ 7 min - 2
Stir in minced garlic and grated fresh ginger. Cook for another 1 minute until fragrant.
⏱️ 1 min - 3
Add curry powder, ground cumin, and ground turmeric. Cook, stirring constantly, for 30 seconds to toast the spices.
⏱️ 1 min - 4
Pour in the rinsed red lentils, vegetable broth, and diced tomatoes (undrained). Add salt and black pepper. Bring the mixture to a boil.
⏱️ 5 min - 5
Once boiling, reduce heat to low, cover, and simmer for 20-25 minutes, or until lentils are tender and have absorbed most of the liquid. Stir occasionally to prevent sticking.
⏱️ 25 min - 6
Stir in the chopped kale and fresh lemon juice. Cook for another 3-5 minutes, or until the kale has wilted to your desired tenderness.
⏱️ 5 min - 7
Taste and adjust seasoning if necessary. Ladle the curried lentil and kale mixture into serving bowls.
⏱️ 1 min - 8
Garnish with fresh chopped cilantro and toasted pumpkin seeds before serving.
⏱️ 1 min