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Meal Prep Series: Lentil Chickpea Curry Recipe

“Meal Prep Series: Lentil Chickpea Curry Recipe” was written by Priyanka Prakash & Gabi Abreu, BSc and edited/reviewed by Jackie Silver, MHSc, RD.

Medical Disclaimer: The information in this article is meant for educational purposes only. It is not intended to be personalized medical or nutrition advice. For a plan tailored to your needs, please consult with a Registered Dietitian or qualified healthcare professional.
Disclosure: This post may contain affiliate links with which I may earn a small commission but at no additional cost to you. Affiliate links help bloggers like me to provide you with free content. All opinions expressed here are genuine. 

Last updated: May 29, 2024

Vegan Lentil Chickpea Curry 

While meal prepping can seem daunting at first, our meal prep series is here to simplify the process while embracing tradition and culture! We’re exploring delicious, culturally diverse recipes that are perfect for meal prepping without spending hours in the kitchen. We’ll also highlight the benefits of meal prepping, especially for the neurodivergent community, and share tips for tailoring recipes to individual preferences.

Today, we continue our meal prep series with a flavorful twist from Indian cuisine: a hearty vegetarian Lentil Chickpea Curry. This dish is a perfect blend of spices and wholesome ingredients, offering a nutritious, comforting option that’s easy to prepare and store. Whether you’re looking to introduce more plant-based meals into your diet or seeking a comforting dish that can be enjoyed throughout the week, this curry is sure to become a staple in your meal prep rotation.

Embracing Tradition: The Cultural Roots of Lentil Chickpea Curry

Indian cuisine is known for its diverse and vibrant flavors, which are often achieved through a blend of spices and ingredients. Lentils and chickpeas are staple legumes in Indian cooking, valued for their high protein content and versatility. 

The origins of curry date back to ancient India, where the use of spices like cumin, coriander, turmeric, and garam masala became integral to the region’s gastronomy. Curries were traditionally cooked slowly, allowing the spices to meld and create deep, aromatic flavors that are synonymous with Indian cuisine. This dish not only reflects the cultural significance of lentils and chickpeas in Indian diets but also showcases the timeless techniques and rich traditions that make Indian food beloved worldwide.

Lentil Chickpea Curry in a white bowl

How this Recipe Caters to Neurodivergent Individuals

Meal prepping is about more than just convenience; it’s about crafting meals that meet diverse dietary needs and preferences, especially within the neurodivergent community.

For those who might be selective eaters, customizable recipes like this Lentil Chickpea Curry are great! You can easily adjust the spice levels, swap out ingredients, or add different vegetables to suit individual preferences. This flexibility ensures that you can enjoy a meal that meets your specific taste and dietary needs.

One of the key benefits of this curry is its texture. The combination of lentils and chickpeas offers a variety of textures that can be both satisfying and soothing. Additionally, serving the curry with different sides like rice, naan, or even a side salad provides sensory variety and allows individuals to tailor their meal to their liking. This makes the dish not only delicious but also inclusive, catering to a range of sensory preferences.

Moreover, the aromatic spices used in this curry, such as cumin, coriander, and turmeric, can be adjusted to suit varying levels of sensory sensitivity. Whether you prefer a mild and fragrant dish or a more robust and spicy flavor, this recipe is adaptable to meet those needs. For more insights on how to adjust recipes for sensory sensitivities, be sure to read our blog post on sensory-friendly foods.

By creating meals that are both nutritious and adaptable, we aim to make cooking and eating a more enjoyable and inclusive experience for everyone, particularly those in the neurodivergent community.

If you’re not a fan of lentils or chickpeas, that’s completely okay too! We understand that our recipes may not suit everyone’s tastes. 

Chickpea curry served over rice

Lentil Chickpea Curry Recipe: Tips for Meal Prep and Storage

  1. Prep and Chop Ingredients in Advance

Before you begin cooking, chop your vegetables and measure out your spices. Prepping these ingredients ahead of time not only makes the cooking process smoother but also reduces stress during busy weekdays. Consider using pre-chopped or frozen vegetables to save even more time.

  1. Store in Airtight Containers

Proper storage is key to maintaining the freshness and flavor of your curry. Transfer the curry into airtight containers to prevent it from drying out and to keep it tasting delicious for days. This method also makes it easy to portion out meals for the week. Lentil Chickpea Curry can be refrigerated for up to 4 days or frozen for up to 3 months, making it an excellent freezer-friendly option. Tip: try batch prepping this recipe and store it in these silicone Souper Cubes which make reheating a breeze!

  1. Reheat on the Stove or Microwave

When it’s time to enjoy your curry, reheating is a breeze. For best results, reheat the curry on the stove over medium heat, stirring occasionally until warmed through. If you’re in a hurry, the microwave is a convenient option. Place the curry in a microwave-safe container, cover it loosely, and heat in short intervals, stirring between each interval to ensure even heating.

  1. Prepare Sides In Advance

Enhance your meal with fresh sides that complement the curry. Serve it over rice, with naan, or alongside a simple salad for added texture and flavor. Preparing these sides in advance can further streamline your meal prep routine.

  1. Customize to Suit Your Taste

One of the best aspects of this curry is its versatility. Feel free to customize it by adjusting the spice levels, adding different vegetables, or incorporating other proteins like tofu or paneer. This adaptability ensures that you can tailor the dish to meet your dietary needs and flavor preferences.

By following these meal prep and storage tips, you can enjoy a delicious, homemade Lentil Chickpea Curry any day of the week with minimal effort. This freezer-friendly meal ensures that even on the busiest days, a nutritious and comforting dish is just a quick reheat away.

A close up of lentil chickpea curry

My Top Five Meal Prep Storage Recommendations

  1. Glass Meal Prep Containers
  2. Reusable Freezer Bags 
  3. Souper Cubes 
  4. Overnight Oat Jars
  5. Produce Storage Containers 
Lentil Chickpea Curry in a white bowl

Lentil Chickpea Curry Recipe

Jackie Silver MHSc, RDJackie Silver MHSc, RD
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Course Dinner, Lunch
Cuisine Indian, Vegan, Vegetarian
Servings 4
Calories 535 kcal

Ingredients
  

  • 2 ½ cups chickpeas
  • 1 cup split red lentils
  • 3 tbsp mild Indian curry paste
  • ½ cup coconut milk
  • 3 cups onion
  • 2 ½ cups tomato
  • 5 cups spinach

Optional

  • Serve with rice

Instructions
 

  • Soak lentils in 600ml of water for 30 minutes.
  • Heat 2 tablespoons of oil in a heavy skillet, add onions and fry till translucent or until it turns golden brown in color.
  • Add tomato and saute the tomatoes for 5 – 7 minutes on medium heat or until it turns soft and pulpy.
  • Add curry paste and cook for 3 – 5 minutes on medium heat.
  • Add the soaked split red lentils and mix it well.
  • Add coconut milk and the chickpeas.
  • Add spinach and mix it again.
  • Bring it to a boil.
  • Cover it with a lid and cook for about 15 minutes on medium heat.
  • Serve over rice and enjoy!

Video

Keyword chickpea, curry, lentil, meal prep, vegan, vegan friendly
Lentil Chickpea Curry without rice nutrition facts
Without rice
Lentil Chickpea Curry with ½ cup basmati rice nutrition facts
With ½ cup basmati rice

Please note: Nutrition facts are provided for Google and SEO purposes only. There is no right or wrong serving size and I do not preach counting calories. You get to decide how much you want to eat.

Conclusion

Meal prepping doesn’t have to be a chore; it can be an enjoyable way to stay connected to your culinary roots while managing a busy lifestyle. Our Lentil Chickpea Curry offers a delicious, nutritious, and versatile option that fits perfectly into any meal prep routine. 

Whether you’re catering to neurodiverse dietary needs or simply looking for a convenient way to enjoy traditional flavors, this recipe has you covered. Don’t forget, this curry is freezer-friendly, ensuring you have a comforting meal ready whenever you need it.

If you missed part one of our meal prep series, be sure to check it out! We shared an Authentic Mexican Chicken Quesadilla Recipe, complete with tips on how to customize and store it for maximum convenience.

We’d love to hear from you! What are some of your favorite culturally inspired meals to prep ahead? Share your thoughts and tips in the comments below! Stay tuned for more culturally diverse and easy-to-make recipes in our ongoing meal prep series!

Related Articles 

  1. Meal Prep for Picky Eaters: A Parents’ Guide
  2. Autism Safe Foods: Foods for Sensory Sensitivity
  3. Exploring the Link Between ADHD and Picky Eating
  4. 13 Healthy Smoothies for Picky Eaters

Related Recipes 

  1. Authentic Mexican Chicken Quesadilla Recipe 
  2. Greek Inspired Orzo Pesto Salad
  3. Creamy Coconut Milk, Pumpkin and Mushroom Risotto Recipe
  4. Deconstructed High Protein Lasagna
  5. Feta Spinach Lentil Salad
A headshot of Priyanka Prakash

Priyanka Prakash is currently pursuing her second year in nutrition studies, having previously obtained a degree in computer science engineering. After working as an engineer for several years, she decided to shift her career to focus on her true passion—nutrition. Priyanka is enthusiastic about cooking and baking, often experimenting with new recipes that combine her technical expertise with her culinary interests.

About Jackie

Jackie is a Registered Dietitian whose mission is to empower and support the neurodivergent and physically disabled communities through nutrition. Jackie runs a virtual private practice and blog which has simple recipes and health information tailored to these communities. She loves cooking, exercising, traveling, journaling, and spending time with family and friends.

Check out her full bio here →

A headshot of Gabi Abreu

About Gabi

Gabi Abreu, BSc, is a Nutrition & Dietetics graduate from Toronto Metropolitan University and the Blog & Social Media Manager at Jackie Silver Nutrition. She is also the founder of the Working Woman’s Health Collection. WWHC was created with the purpose of inspiring women to achieve a healthy relationship with food, while taking into consideration the busy lifestyles that we live today. Beyond her professional pursuits, she loves experimenting with new recipes, trying new workout classes, and indulging her love for adventure through travel!

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