Lentil Curry with Yogurt Sauce - Capital Area Food Bank
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Lentil Curry with Yogurt Sauce

By cafb February 9, 2018

329 calories | 54g carbs | 7g fat (1g sat fat) | 13g protein | 660mg sodium | 7g fiber | 6g total sugars (0g added sugar) per serving

Serves 6 for $5.00

This vegetarian recipe is packed full protein and a great way to eat lentils.


  • 3 cups cooked rice
  • 1 cup brown or green dried lentils
  • 2 (15-ounce) cans no-salt-added tomatoes, with juice
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • ½ cup chopped fresh cilantro, stems included
  • ½ cup plain yogurt
  • 2 tablespoons oil
  • 2 tablespoons curry powder
  • ½ teaspoon table salt
  • 1 bay leaf (optional)


  1. Fill a medium saucepan with water two-thirds to the top. Bring water to boil. Add the lentils and bay leaf (if desired), reduce heat to medium-low, and simmer until the lentils are tender, about 20 minutes. Drain, add ½ teaspoon of salt, and set aside.
  2. Heat canola oil in a large pan over medium heat. Add the onions, and sauté until soft, about 5 minutes. Stir in the garlic and curry powder, and cook for 30 seconds. Stir in the tomatoes with juice and lentils, and simmer until the curry thickens a bit, about 10 minutes.
  3. To make the yogurt sauce: In a small bowl, mix the cilantro with the yogurt.
  4. Enjoy the lentils over a bowl of rice topped with yogurt sauce.

Watch Your Sodium

Use no sodium spices or fresh herbs instead of salt. The recommended sodium intake is 2,300mg per day or less.

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