Masala is the Indian term for mixture of spices. It often refers to dishes containing the spices of cinnamon, cumin, turmeric, coriander, and can often have red chiles, fennel, peppercorns, and mustard seed added in. This fragrant lentil chickpea masala uses a bunch of Indian spices and makes a fast and easy weeknight meal, that’s even better the next day as leftovers for lunch. Don’t be scared about the long list of ingredients. Mostly they are spices to be thrown into a blender and pureed. I recommend doubling this dish so you can have leftovers. You’ll be so sad when it’s gone! This dish was adapted from the amazing Vegan Richa’s Indian cookbook! I love her dishes, but often switch them up a bit, and always omit the oil in them.
Brown or green lentils hold their shape, unlike red lentils, and are best used for salads of dishes where you want to be able to feel their texture. Red lentils are best used as a thickening agent and in sauces, soups, and stews, and are used in this dish for this property. Both are packed with fiber, protein, potassium, and magnesium. They are super foods and VERY inexpensive, which is why most of the developing world eats them! I purchase mine in bulk at a local food coop where I can get them organic and very inexpensive. The chickpeas I add into this dish are purchased the same way. Unlike the lentils that don’t need to be soaked, chickpeas and all other beans do need to be soaked prior to cooking (if making them from dried). I prefer making my own chickpeas. I think the taste of fresh beans is FAR superior to the canned, as well as being more environmentally friendly (no waste), and no BPA liners or added salt. If you are going to make your own beans, I strongly suggest you purchase a pressure cooker, like this one that I own, which is a stovetop model. There are also electric pressure cookers that people love, like the Instapot, I own both! Often I find myself using one for rice, and the other for main dish.
To add to the plant-based protein in this dish, I use a grain called millet. Millet is a seed that is full of protein, and cooks quickly, much like couscous. If you aren’t gluten free, and have couscous on hand, you could easily swap it for the millet. You can also use quinoa. I recommend soaking quinoa for 4 hours, or more, to decrease the bitterness that can often accompany it, and make it easier to digest.
Millet
Right now I still have some fresh greens from my winter CSA share. So this dish is the perfect spring recipe to utilize those beautiful greens. Also-greens are packed with their own protein, as well as a great source of calcium and fiber. I throw them into everything I can. For this dish, be sure to reserve some extra, so that your dish remains a little bit green. As the sauce cooks, it will naturally turn brown. Prevent overcooking the greens by reserving some of the sauce, and add it in at the end of the cooking process.
This will serve 4-5 people, double for 2 meals
Ingredients:
For sauce:
- 1 1/2 cups minced red or yellow onion
- 2 1/4 tsp garam masala (common Indian spice)
- 1/2 tsp cinnamon
- 1/2 tsp cardamon
- 3/4 tsp cumin
- 1/4 tsp red chili flake
- 3 cups of diced tomatoes (fresh) or 1 quart plus 1 pint canned tomatoes, juice poured off and reserved to be added to cooking water
- 5 cups packed spinach or other in-season green like swiss chard
- 6 good size cloves of garlic or 3 tbsp minced garlic (or can use 1/2 cup in-season garlic scapes)
- 1 1/2-2″ knob of fresh ginger (about 2 tbsp)
- 1/3 tsp fresh peppercorns (or ground black pepper to taste)
- 1 1/2 tbsp apple cider vinegar
- 1 1/2 cups water (or more to create a thin sauce)
For Stew:
- 1 1/2 cup of water, includes the reserve tomato juice if using canned tomatoes
- 3/4 tsp kosher or sea salt
- 3/4 cup red lentils
- 3 1/2 cups cooked chickpeas (2-15 oz cans, washed and drained if using canned)
- 1/2 cup dry millet (or could use rinsed and soaked quinoa, couscous, or 1 cup cooked brown rice)
- 1-2 tbsp fresh lemon juice to taste
- Additional spinach or other greens to stir in at end, and fresh cilantro or parsley to serve
Instructions:
- Place onions into a hot dutch oven or stock pot with 2 tbsp water. Saute until onion has softened and is translucent. Add in garam masala, cinnamon, cardamon, and cumin, mix well and cook for another minute (keep this pot, as you’ll add everything back into it).
- Add remaining sauce ingredients into blender, along with onion mixture. Blend, adding additional water to thin if necessary.
- Add lentils, millet, and chickpeas, along with reserved tomato liquid and additional water, equalling 1 1/2 cups. Pour in 3/4 of the sauce mixture, reserving the remaining to be poured in at the end. Bring to a boil, and reduce heat to low and simmer for about 30 minutes.
- When millet and lentils are tender, stir in remaining sauce, additional greens (if desired), and fresh lemon juice. Heat until warmed throughout, about 3 minutes (making sure you don’t over cook and lose the green nutrients).
- Serve along side a beautiful salad. This dish is great the next day and even cold!
If you’re interested in more recipes that use red lentils, check out:
Red Lentil Ragu With Zucchini & Fresh Basil
Sun-dried Tomato Lentils With Fresh Basil & Greens
Indian Cauliflower Red Lentil Stew
Nutritional Benefits:
- High in fiber, great for digestive health, lowering blood pressure and regulating blood sugar
- High in plant-based protein, great for healing and repairing tissues
- No added oil, cholesterol, or saturated fat-perfect for heart health and diabetes prevention
- Anti-inflammatory and gluten free-spices and nutrients in this dish decrease inflammation and prevent diseases caused by inflammation
- For sauce:
- 1½ cups minced red or yellow onion
- 2¼ tsp garam masala (common Indian spice)
- ½ tsp cinnamon
- ½ tsp cardamon
- ¾ tsp cumin
- ¼ tsp red chili flake
- 3 cups of diced tomatoes (fresh) or 1 quart plus 1 pint canned tomatoes, juice poured off and reserved to be added to cooking water
- 5 cups packed spinach or other in-season green like swiss chard
- 6 good size cloves of garlic or 3 tbsp minced garlic (or can use ½ cup in-season garlic scapes)
- 1½-2" knob of fresh ginger (about 2 tbsp)
- ⅓ tsp fresh peppercorns (or ground black pepper to taste)
- 1½ tbsp apple cider vinegar
- 1½ cups water (or more to create a thin sauce)
- For Stew:
- 1½ cup of water, includes the reserve tomato juice if using canned tomatoes
- ¾ tsp kosher or sea salt
- ¾ cup red lentils
- 3½ cups cooked chickpeas (2-15 oz cans, washed and drained if using canned)
- ½ cup dry millet (or could use rinsed and soaked quinoa, couscous, or 1 cup cooked brown rice)
- 1-2 tbsp fresh lemon juice to taste
- Additional spinach or other greens to stir in at end, and fresh cilantro or parsley to serve
- Place onions into a hot dutch oven or stock pot with 2 tbsp water. Saute until onion has softened and is translucent. Add in garam masala, cinnamon, cardamon, and cumin, mix well and cook for another minute (keep this pot, as you'll add everything back into it).
- Add remaining sauce ingredients into blender, along with onion mixture. Blend, adding additional water to thin if necessary.
- Add lentils, millet, and chickpeas, along with reserved tomato liquid and additional water, equalling 1½ cups. Pour in ¾ of the sauce mixture, reserving the remaining to be poured in at the end. Bring to a boil, and reduce heat to low and simmer for about 30 minutes.
- When millet and lentils are tender, stir in remaining sauce, additional greens (if desired), and fresh lemon juice. Heat until warmed throughout, about 3 minutes (making sure you don't over cook and lose the green nutrients).
- Serve along side a beautiful salad. This dish is great the next day and even cold!
