A delicious brain-healthy curry recipe packed with lentils, an amazing plant-based source of proteins, complex carbs, iron, folic acid, B-vitamins, and many other micronutrients that can do wonders for cognitive health. One cup of cooked lentils provides 18 grams of protein!
This delicious curry is quick and easy to prepare in a single pan. Serve it with brown rice and/or whole wheat flatbread — a real health treat.
Ingredients
- Extra virgin olive oil spray
- 3–4 garlic cloves, minced
- 1 tbsp grated fresh ginger
- ½ tsp garlic powder
- 1 teaspoon ground turmeric
- 1 serrano peppers, seeded and diced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 teaspoons curry powder
- 1 teaspoon garam masala
- A pinch of salt
- Freshly-ground black pepper, to taste
- 1 cup (200 grams) red lentils, washed and drained
- 2 cups (475 milliliters) low-sodium vegetable broth
- 1 15-ounce (425-gram) can of tomato sauce
- 1 ½ cups (375 grams) soy or almond yogurt
- Juice of one lemon
- ½ cup (8–10 grams) fresh cilantro, roughly chopped
How to make our Red Lentil Curry
Rinse the lentils in cold water until the water runs clear.
Heat a pan or saucepan, spray with extra virgin olive oil, then add the garlic, ginger, and serrano pepper. Cook for two minutes.
Then add the spices and cook for 30 seconds.
Pour in the vegetable broth and mix.
Add in the lentils and tomato sauce.
Reduce the heat to low and simmer for 20 minutes, or until the lentils are cooked and softened.
Add the yogurt and stir.
Turn off heat. Add the lemon juice and cilantro. Serve the curry with brown rice or whole wheat flatbread and garnish with additional cilantro.
The brain science behind the recipe
Lentils and other legumes contain a high amount of lectins, a type of protein that has gotten a slightly bad reputation in some misinformation-saturated corners of social media.
But studies have shown that lectins in cooked foods are not a problem. Let’s not be afraid to use lentils, legumes, and beans in our everyday cooking.
The plant-based polyphenols found in lentils are especially good for brain health. They have neuroprotective and antioxidant properties which can help fight cell damage.
Lentils are also a great source of brain-boosting vitamins and minerals, and the glucose they contain will slowly release energy to keep you active — a key part of neurological health.
Join the NEURO Academy community to get exclusive access to Ayesha’s live brain-healthy cooking sessions.
- Ask Ayesha questions
- Learn about the brain health benefits of different foods
- Share your food photos in the NEURO Academy community, and exchange tips with other members!
Join the NEURO Academy community to get exclusive access to Ayesha’s live brain-healthy cooking sessions.
- Ask Ayesha questions
- Learn about the brain health benefits of different foods
- Share your food photos in the NEURO Academy community, and exchange tips with other members!
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