Red Curry Lentils

Today's theme is plant-based proteins. Protein, protein, protein...it seems as if our society is obsessed with protein but fears carbs. Regardless, people do need to learn to regulate their protein intake because high or excessive intake of protein isn't beneficial to health. The RDA (recommended daily allowance) for protein has been set at 0.8 grams of protein for every kilogram that we weigh. Protein can be used as a source of energy since it provides 4 kcals of energy per gram, but it is also used by the body for blood clotting, cell repair, hormone and enzyme production, blood and fluid balance, and visual processes.

Protein is made up of amino acids, which are the monomers (building blocks) used to form proteins in the body. The body needs 20 different types of amino acids to function. There are 9 essential amino acids which the body cannot make, and therefore, need to be consumed in food. The other 11 amino acids are non-essential, meaning they can be made by the body.

It is important to consider plant-based proteins since they are usually lower in calorie than meat-based proteins, and also provide other nutrients such as magnesium, fiber, folate, vitamin E, iron, zinc, and calcium. Lentils are part of the legume family; legumes provide a good source of protein, 5-10 grams, as well as other nutritional benefits: 150 kcal, <1 gram of fat and 5 grams of fiber. 

Try this recipe for red curry lentils to boost your plant-based protein power! 

Red Curry Lentils 
Recipe by: The Cheerful Cook
Total time: 40 minutes
Serves: 8

Ingredients 
2 cups lentils 
Vegetable oil 
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon fresh ginger, minced 
2 tablespoons red curry paste
1 tablespoon curry powder
1 teaspoon cumin
1 teaspoon tumeric
1 teaspoon chili powder
1 teaspoon cinnamon  
1 teaspoon salt
1/4 teaspoon cayenne pepper 
1 large can tomato puree (13 oz)

Directions 
1. Rinse lentils with cold water until the water runs clear through the collander. Begin cooking lentils. (I used the stovetop method for this. Put lentils in pot with water just covering the top of the lentils. Bring to a boil and then simmer covered for 25-30 minutes or until tender. More water can be added if necessary.).
2. Chop onion and saute in vegetable oil in large skillet until caramelized. 
3. Meanwhile, in a small bowl combine garlic, ginger, curry paste, curry powder, cumin, tumeric, chili powder, cinnamon, salt and cayenne pepper into a bowl and mix.
4. When the onion has caramelized, add the spice mixture to the skillet and stir for 1-2 minutes on high heat.
5. When finished, stir in tomato puree and reduce the heat to a simmer until the lentils are done. 
6. When lentils are tender, drain the excess water (there should be very little) and add the curry to the lentils. 

Tip: Great served over basmati rice! 

Sources: Protein in the Vegan Diet, The Vegetarian Resource Group and Contemporary Nutrition: A Functional Approach, 3rd Edition by Wardlaw, Smith and Collene.