A flavorful curry that’s easy on the tummy! This “fart-free” curry is made with easily digestible ingredients and techniques to reduce gas-producing effects. By incorporating anti-bloating spices and properly preparing lentils and vegetables, this curry is as kind to your stomach as it is delicious!
Ingredients
- 1 cup red lentils, soaked for 2-4 hours and rinsed
- 1 tbsp coconut oil or olive oil
- 1 tsp cumin seeds
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1-inch piece of ginger, grated
- 1 tsp ground turmeric
- 1 tsp ground coriander
- 1/2 tsp ground cumin
- 1/4 tsp asafoetida (hing, optional, aids digestion)
- 1 medium carrot, diced
- 1 zucchini, diced
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) coconut milk
- 1 cup vegetable or chicken broth
- 1 tsp salt (or to taste)
- Fresh cilantro for garnish
Instructions
- Prepare Lentils:
- Soak lentils for 2-4 hours (or overnight) in plenty of water. Drain and rinse thoroughly to remove gas-producing compounds.
- Sauté Aromatics:
- Heat oil in a large pot over medium heat. Add cumin seeds and toast until fragrant, about 30 seconds. Add onion, garlic, and ginger, and sauté until softened.
- Toast Spices:
- Stir in turmeric, coriander, ground cumin, and asafoetida (if using). Cook for 1 minute to release flavors.
- Cook Vegetables:
- Add carrot and zucchini to the pot, stirring to coat with the spices. Cook for 2-3 minutes.
- Simmer Curry:
- Add soaked lentils, diced tomatoes, coconut milk, and broth. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, stirring occasionally, until lentils are tender.
- Season and Serve:
- Taste and adjust salt as needed. Garnish with fresh cilantro and serve with steamed rice or flatbread.
Nutrition Info (Per Serving)
- Calories: 280
- Protein: 9g
- Carbohydrates: 30g
- Fat: 13g
Note: Nutrition may vary based on portion size and ingredient adjustments.
Tips for Digestive Comfort
- Soaking Lentils: Reduces oligosaccharides that can cause gas.
- Asafoetida: Aids in digestion and reduces bloating.
- Cook Thoroughly: Ensure lentils and vegetables are fully cooked for easier digestion.
- Add Ginger: Known for its anti-bloating properties.
Leave a Reply