Recipe #3- Veggie Bean Curry

Hello Readers! We hear all the time how important protein is to a healthy diet but what many don't realize is that there's a wealth of protein sources besides meat. One of the best sources of meat-less protein is the bean.

While they are an incomplete protein (this means you have to pair them with a grain for proper digestion--check out the website Fruit and Veggies Matter for more info), this means you can make some awesomely yummy curries, soups and other dishes! Below is one of our favorites, Veggie Bean Curry. This recipe includes veggies and protein, making a balanced and delicious meal.

2 tablespoons olive oil

1/2 cup dry lentils

1 large bell pepper, diced (green is what we typically use, but yellow, orange or red are fine as well).

2 cloves garlic, minced

3 tbsp. curry powder

1 tsp. onion powder

1 tsp. ground cumin

1/2 tsp. cayenne pepper

1 (28 ounce) can crushed tomatoes

1 (15 ounce) can garbanzo beans, drained and rinsed

1 (8 ounce) can kidney beans, drained and rinsed

salt and pepper to taste

Heat oil in a large pot over medium heat and cook bell peppers until tender. Mix in the lentils, garlic, curry powder, cumin, and cayenne pepper. Sautee two minutes until well mixed. Stir in tomatoes, garbanzo beans and kidney beans. Season with salt and pepper. Reduce heat to low, and simmer at least one hour, stirring occasionally. Serve with rice (white or brown) and warmed pita bread or tortillas.

If you're feeling adventurous, add in other veggies like squash or zucchini or switch out lentils for rice (if you do this option, add 1 cup of water for every 1/2 cup of rice) for a grain addition. Have fun, let your Littles choose some favorite veggies to add and, most importantly, ENJOY!

Cheers!