Instant Pot Curry with Chicken and Lentils

16 30 232
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 6
Instant Pot Curry with Chicken and Lentils
Health Highlights

Ingredients


1 large Yellow onion
2 medium Carrots
2 cup Cauliflower (florets)
2 tbsp Extra virgin olive oil
3 clove(s) Garlic
1 slice Ginger root ((1" dia) – ginger root, fresh)
1 tsp Coriander seed (cilantro)
1 tsp Cumin
1 tsp Turmeric, powder
1 1/2 cup Lentil medley, raw (red lentils or yellow split peas (or a combination of both))
3 cup Water, filtered
1/2 medium Lemon
1 large Tomato (cut into 6-8 wedges)
4 cup Spinach (several big handfuls of spinach)
1/2 cup Cilantro (coriander) (fresh)
2 tsp Butter, unsalted ((optional - this gives a richer flavour, but leave it out to keep it lighter/vegan))

Instructions


Add the coconut or olive oil to the pressure cooker to cook over medium heat (press the ‘Saute’ button to begin cooking at medium saute heat). When the oil is hot, add the chopped onions and cook until they soften and become translucent. Stir in the garlic, and cook for another minute until fragrant. Turn off the heat (hit the ‘Cancel’ button), then add the cumin, coriander, turmeric and cayenne and mix well to combine.

Add the lentils, water, salt and tomato wedges and stir into the onion mixture. Cover the Instant Pot with the lid, and be sure that the valve is in sealed position. Press the ‘Manual’ button and adjust cooking time to 10 minutes. After the program is finished, press ‘Cancel’ to turn off warming mode, and wait 10 minutes before opening the valve to release pressure.

Remove and discard the tomato skins, and whisk together the lentils to emulsify, smashing the tomato wedges against the side of the pot if needed. Add the spinach, along with cilantro and/or butter if desired, and stir to combine. The residual heat will wilt the spinach quickly.

Serve over brown rice or with naan, topped with plain yogurt and fresh cilantro.

Nutrition Facts

Per Portion

Calories 232
Calories from fat 61
Calories from saturated fat 14.3
Total Fat 6.8 g
Saturated Fat 1.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.8 g
Cholesterol 3.7 mg
Sodium 54 mg
Potassium 740 mg
Total Carbohydrate 37 g
Dietary Fiber 17.5 g
Sugars 5.1 g
Protein 14.1 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 2.9

Energy sources


Pygal49%467.7236454151337192.849526777686826%318.2080465158386257.3042292674520624%319.22880712479713131.6997265683244249%26%24%CarbohydratesFatProtein

Meal Type(s)





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