Coconut curry + black lentils = a wholesome meal plan with taste
 | Author:
Jon Bennion, Montana Free Press
Jon Bennion, Montana Free Press |
A scratch-made and storable staple that’s good for your body and your wallet.
This article was originally published in the Montana Free Press and is republished here courtesy of the Montana Free Press.
https://montanafreepress.org/2026/03/23/coconut-curry-black-lentils/?utm_source=ActiveCampaign&utm_medium=email&utm_content=Montana%20Free%20Press%20stories%20available%20for%20republication%3A%20%20TODAY&utm_campaign=RSS%20Republication%20Email
I was not a big meal planner for much of my adult life. Despite being the family member with primary kitchen responsibilities, I have often flown by the seat of my pants.
There are many drawbacks to lacking a mealtime calendar. The first is that you send more perishable ingredients into the garbage, which is a shame and a waste.
Winging it will also cost you money, whether in the form of wasted ingredients or last-minute decisions to skip the cooking and eat out. I’m all for supporting local restaurants, but doing that every night isn’t sustainable for most of us.
Finally, you will too often end up succumbing to the temptation of heavily processed ready-to-go meals that aren’t particularly good for you. Microwaving a burrito for lunch, never mind dinner, is rarely a choice you’ll feel good about. You can do better.
I’ve learned over the years to do a more conscientious job of preparing scratch-made and storable meals that are good for your body and your wallet, with a heavy focus on lunches and dinners. That’s how I arrived at this coconut curry black lentil dish, which would make a fine staple for your workplace desk or home dinner table.
Loaded with great veg and grown-in-Montana lentils, this is a perfect dish to make in a large batch, either to feed a crowd or to portion out and freeze for future use. Poured over rice, it’s a solidly nutritious, super-tasty and well-rounded meal. Its vegan status will probably go unnoticed, and with rice as the carb it’s gluten-free. But a serving of marinated and grilled chicken makes a great addition for carnivores.
I’ve written about this recipe’s small, black, caviar-like lentils (aka black beluga lentils) several times (see “A lasagna to launch the New Year” and “Tortilla soup with a lentil twist”), and for good reason. They are unique, nutritious, and grown all over Montana’s Hi-Line by hard-working farmers. They cook in about 25 minutes without a pre-soak, so they can be ready to add to many dishes after a quick boil.
The quantity and variety of vegetables in this dish add incredible flavor and color. Your body will thank you for the wholesome infusion. The coconut milk and curry spice blend are the most exotic parts of this recipe, but both can be easily procured from your local grocery store.
Even if you’re wary of heat, you’ll find most curry blends are relatively mild. The jalapenos won’t add much heat if you remove the seeds and pith before dicing. Heat-seekers can increase the spice by adding fresh chiles.
Coconut Curry Black Lentil Recipe
Serves 6
1 large red onion
1.5 tbsp minced fresh ginger
1.5 tbsp minced fresh garlic
2 large jalapeños
1 large or two small carrots
1/2 red bell pepper
2/3 cup small black lentils
2 tablespoons curry powder
2 cans unsweetened coconut milk (13-14 oz. each)
coconut oil or neutral cooking oil
1/2 cup water
juice of half a lime
kosher salt and freshly cracked black pepper
optional: 1-2 serrano peppers
toppings: fresh cilantro, lime juice, and/or scallion
Bring a medium pot about 3/4 full of water to a boil. Add the lentils and boil for 25 minutes. At the end, taste them to see if they need a few more minutes. Once done, strain and set the lentils aside.
Finely dice the red onion, carrots, jalapenos and bell pepper. Mince the ginger and garlic. In a large pot over medium heat, add two tablespoons of either coconut oil (which goes especially well with this dish) or a neutral cooking oil. Sauté the onion and carrots until they start to slightly soften (about 5-7 minutes, stirring every minute or two). Now add the diced jalapenos, bell pepper and a good amount of kosher salt and cracked black pepper. If you want a spicy kick, mince one or two serrano peppers and put them in the pot. Sauté another 3-4 minutes.
Now add the curry spice blend, minced ginger and minced garlic and allow it all to saute among the veggies for a few minutes. Add both cans of coconut milk and 1/2 a cup of water and stir to incorporate well. Allow the contents to come to a slight simmer and then reduce the heat to low. Then add the cooked lentils and let everything cook for 10-15 minutes. Add the juice of half a lime and stir well. Now is a good time to taste for seasoning levels and adjust to your liking.
Serve over long-grain or basmati rice or portion into containers that can be frozen and thawed later. You can also grill or saute a marinated chicken breast and slice or cube it for a protein boost. Top with fresh cilantro, more lime juice, and/or sliced scallion.
Article Images
Click on Image Thumbnail(s) to view fullsize image
PhotoCredit: Jon Bennion
Image 1 Caption: Coconut Curry with lentils
Image 2 Caption: Wide Open Table Logo
