Easy 5 Ingredient Meals (Vegan + Healthy)
Recipes in this Video
Originating from India, chickpea curry, or Chana Masala, is a staple in many households, celebrated for its hearty flavors and nutritious ingredients. Traditionally served with rice or flatbreads, it embodies the essence of Indian cooking—spices and legumes coming together to create comfort food. Today, this dish has gained popularity worldwide, with various adaptations that cater to different dietary preferences, including vegan versions that maintain its rich taste.
Ingredients
- ●chickpeas
- ●coconut milk
- ●onion
- ●garlic
- ●ginger
- ●tomatoes
- ●curry powder
- ●cumin
- ●coriander
- ●spinach
- ●vegetable broth
- ●lime juice
- ●cilantro
- ●olive oil
- ●salt
- ●black pepper
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and grated ginger, cooking for 1-2 minutes until fragrant.
- 4Add diced tomatoes and cook until softened, about 3-4 minutes.
- 5Mix in curry powder, cumin, and coriander, stirring for 1 minute to toast the spices.
- 6Pour in vegetable broth and bring to a simmer.
- 7Add chickpeas and coconut milk, stirring to combine.
- 8Simmer the curry for 15-20 minutes, allowing flavors to meld.
- 9Stir in fresh spinach and cook until wilted, about 3 minutes.
- 10Add lime juice, and season with salt and black pepper to taste.
- 11Garnish with chopped cilantro before serving.
Ingredient Alternatives
coconut milk
Healthier: light coconut milk
Cheaper: almond milk
Light coconut milk reduces calories while maintaining creaminess.
spinach
Healthier: kale
Cheaper: frozen spinach
Frozen spinach is often more affordable and has a longer shelf life.
Techniques
Equipment
Also Known As
Vegan lentil soup has its roots in various global cuisines, particularly in Mediterranean and Middle Eastern cooking where lentils are a staple. This comforting dish is often enjoyed for its hearty texture and rich flavor, making it a favorite among plant-based eaters. Today, it has gained popularity in the U.S. as a nutritious and affordable meal option, especially among those seeking healthier diets.
Ingredients
- ●lentils
- ●carrots
- ●celery
- ●onion
- ●garlic
- ●vegetable broth
- ●canned tomatoes
- ●bay leaves
- ●thyme
- ●cumin
- ●olive oil
- ●salt
- ●black pepper
- ●spinach
- ●lemon juice
Instructions
- 1Rinse lentils under cold water and set aside.
- 2Heat olive oil in a large pot over medium heat until shimmering.
- 3Add diced onion, carrots, and celery; sauté until softened, about 5-7 minutes.
- 4Stir in minced garlic and cook until fragrant, about 1 minute.
- 5Add lentils, canned tomatoes, vegetable broth, bay leaves, thyme, and cumin; stir to combine.
- 6Bring to a boil, then reduce heat to low and simmer uncovered for 25-30 minutes, until lentils are tender.
- 7Remove bay leaves and season with salt and black pepper to taste.
- 8Stir in fresh spinach and cook until wilted, about 2-3 minutes.
- 9Add lemon juice and stir to combine before serving.
Ingredient Alternatives
vegetable broth
Healthier: homemade vegetable broth
Cheaper: water + seasoning
Using homemade broth can reduce sodium and enhance flavor.
canned tomatoes
Healthier: fresh tomatoes
Cheaper: frozen tomatoes
Fresh tomatoes can be a healthier option with fewer preservatives.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil offers a similar flavor with healthier fats.
bay leaves
Cheaper: dried herbs
Dried herbs can provide similar flavor profiles.
Techniques
Equipment
Also Known As