If you’re looking for a summery twist on lentil curry, this super easy, nutritious, budget-friendly Zucchini Lentil Curry is for you! This gluten free vegan red lentil curry features chopped fresh zucchinis to offer a delicious earthy flavor and delightful green color to your simple curried lentil dish, which you can whip up in 30 minutes with a variety of pantry items. Just pair this zucchini curry with your favorite brown rice and you’ve got a healthy plant-based meal in one. You can even serve this zucchini coconut lentil curry right out of the pan, so less dishes to wash later.
I’m always on the lookout for flavorful zucchini recipes each season when my garden starts producing a daily bounty of zucchinis and other summer squash. So, it was really fun to create this simple healthy curry recipe, which we thoroughly enjoy as a go-to meal during the week. This curry is a great meal prep recipe, as it makes six generous servings, and can be stored away in a microwavable container to heat up later.
I’m a huge fan of Indian cuisine and celebrate these flavors in my kitchen regularly. However, I’m not a true expert of this foodway. I encourage you to check out the work of my friend and colleague Vandana Sheth, MS, RD, who is a master of healthy Indian cuisine, to learn more about cooking plant-based Indian recipes at home. This lentil curry calls for red lentils, but you can swap out for brown or green lentils, if you like. And don’t be afraid to try different types of zucchini or summer squash, such as yellow, silver, or variegated.
Nutrition Notes
This vegan gluten free zucchini lentil curry paired with brown rice is rich in fiber, plant proteins, vitamin C, B vitamins, potassium, iron, and magnesium, as well as phytochemicals linked with antioxidant benefits. This nutritional profile supports heart health, a healthy gut microbiome, satiety, healthy weight, and lower inflammatory levels.
Description
This gluten free vegan Zucchini Lentil Curry features sliced fresh zucchinis to offer a delicious earthy flavor and delightful green color. You can whip up this yummy healthy red lentil curry recipe in 30 minutes with easy budget-friendly pantry items, and pair it with your favorite brown rice for a healthy plant-based meal in one.
- 1 ½ tablespoons vegetable oil
- Pinch mustard seeds
- ½ teaspoon cumin seeds
- ½ teaspoon coriander seeds
- 1 tablespoon minced fresh ginger
- 1 large onion, finely chopped
- 1 ½ teaspoons garam masala
- ¾ teaspoon chili powder
- ½ teaspoon ground turmeric
- ½ teaspoon salt (optional)
- 1 cup red lentils, uncooked
- 2 ½ cups water
- 1 cup chopped fresh tomatoes (or canned, drained)
- 2 medium (8 ounces each) zucchini, chopped
- 1 cup light coconut milk
- 2 tablespoons fresh cilantro, chopped (optional)
- Heat oil in a large sauté pan or heavy pot for 1 minute over medium heat.
- Add mustard seeds, cumin seeds, and coriander seeds, and toast for 30 seconds.
- Add ginger and onions and sauté for 3 minutes.
- Add garam masala, chili powder, turmeric, and salt (optional) and sauté for 1 minute
- Add the lentils and toast for 1 minute.
- Add the water, stir well, and cover, cooking over medium heat for 12 minutes.
- Add the tomatoes, zucchini and coconut milk. Stir well, cover, and cook for about 10-12 minutes, until zucchini is tender but not mushy.
- Garnish with cilantro (optional) and serve with your favorite cooked brown rice (or other cooked whole grains) as desired.
- Makes 6 servings (about 1 ½ cups curry each)
Notes
Try brown or green lentils for this recipe.
Try different types of zucchinis or summer squash for this recipe, including yellow, silver, or variegated.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Entree
- Cuisine: Indian
Nutrition
- Serving Size: 1 ½ cups curry, no rice
- Calories: 245
- Sugar: 3 g
- Sodium: 235 mg
- Fat: 8 g
- Saturated Fat: 4 g
- Carbohydrates: 29 g
- Fiber: 11 g
For more zucchini recipes, check out some of my favorites:
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