Lentil and Chickpea Curry
For a long time I used jarred curry sauce because it was fast and it tasted fine and I told myself this was good enough. Then I started reading labels. A standard 400g jar of curry simmer sauce has between 12 and 22 grams of added sugar. In a dinner that I had believed to be genuinely healthy. This was not a pleasant discovery.
Making curry from scratch with whole spices takes about 10 more minutes than opening a jar. The result has no added sugar — the sweetness comes from the coconut milk, the lentils, and the sweet potato, all of which are doing perfectly honest, unaided work. This is also the kind of curry that gets better the next day, which means it earns its place in every meal prep rotation.
*Per USDA FoodData Central
The Swap Snapshot
| Typical Version | The Sugar Swap Version | Sugar per serving* |
|---|---|---|
| Curry with Jarred Simmer Sauce Most jarred curry sauces contain 12–22g added sugar per jar — often listed as tomato paste, dextrose, or sugar | From-Scratch Lentil & Chickpea Curry Whole spices, coconut milk, real ingredients — no added sugar anywhere in the recipe | 18g→5g |
*Based on USDA FoodData Central values. The Sugar Swap is not medical or nutritional advice.
Ingredients
Serves 4 · Scale as needed
- 3 tbsp olive oil, divided
- 2 medium sweet potatoes, cubed (½ inch)
- ½ yellow onion, diced
- 3 garlic cloves, minced
- 1-inch piece fresh ginger, grated
- 1 tbsp mild curry powder
- 1 tsp ground turmeric
- ⅛ tsp cayenne pepper (optional)
- 1 cup red lentils, rinsed
- 1 can (400g) chickpeas, drained
- 1 can (400ml) full-fat coconut milk
- 4 cups water or vegetable stock
- ½ tsp salt
- 4 cups baby spinach
- To serve
- cauliflower rice or brown rice
- lime wedges, fresh coriander, fresh mint
- ⇄ The swap: no jarred sauce, no added sugar
Instructions
- 1
Heat 2 tablespoons of oil in a large pot or Dutch oven over medium-high heat. Add sweet potato cubes and cook, stirring occasionally, for 7 minutes until starting to colour. Push to one side.
- 2
Add remaining oil, onion, and cook 5 minutes until softened. Stir in garlic, ginger, curry powder, turmeric, and cayenne. Cook 1 minute until fragrant — this is where the flavour lives.
⇄ Swap NoteThis is the moment that replaces the jar. Blooming the spices in oil with fresh garlic and ginger creates a depth of flavour that jarred sauces try to replicate with sugar and thickeners. The smell alone will tell you this is working. No added sugar needed — the spices do everything.
- 3
Add lentils, chickpeas, water (or stock), and salt. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes until lentils are completely tender.
- 4
Stir in coconut milk. Simmer for a further 15–20 minutes, stirring more frequently toward the end, until thick and creamy.
- 5
Stir in baby spinach and cook 2 minutes until wilted. Taste and adjust seasoning.
- 6
Serve over cauliflower rice or brown rice. Finish with lime juice, fresh coriander, and fresh mint.
Why I Made This Swap
Jarred curry sauces are one of the most significant sources of hidden added sugar in an otherwise healthy dinner. The sugar is used to balance the acidity of tomatoes and create a rounded, palatable sauce — but it’s entirely avoidable when you use whole spices and good-quality ingredients instead. This from-scratch curry has no added sugar anywhere — the sweetness from the coconut milk and sweet potato is natural and doesn’t spike in the way added sugar does. It also tastes significantly better than any jar I’ve bought. I’ve tested this claim extensively.
Common Mistakes
- Rushing the spice bloom. Step 2 is the most important step. The spices need 60 seconds in hot oil with the garlic and ginger to release their full flavour. If you skip this or go too fast, the curry will taste flat.
- Not stirring enough at the end. Lentils sink and stick as they thicken. Stir frequently in the last 10 minutes — a burnt bottom will flavour the whole pot in a way you do not want.
- Skipping the lime. The lime juice at the end is essential — it brightens everything and balances the richness of the coconut milk. This curry without lime is a different, lesser curry.
Storage
Keeps in the fridge for up to 4 days. Freezes beautifully for up to 3 months — portion into containers before freezing. Reheat on the hob with a splash of water, stirring until heated through. Add fresh lime and coriander after reheating.
Nutrition per serving
*Per USDA FoodData Central · Typical jarred version: 18g sugar · The Sugar Swap is not medical or nutritional advice.
Frequently Asked Questions
Can I make this without sweet potato?
Yes — diced carrots or butternut squash work well as a substitute. You can also skip the root vegetable entirely for a simpler, brothier curry. The lentils and chickpeas carry it.
Is this recipe freezer-friendly?
One of the best things about it. Portion into containers before freezing — it reheats from frozen in about 10 minutes on the hob. Always add fresh lime and coriander after reheating. Also try our Golden Lentil and Chickpea Curry for another great meal-prep dinner.
Can I use light coconut milk?
You can, but the curry will be thinner and less creamy. Full-fat coconut milk is what creates the thick, restaurant-style sauce. If calories are a concern, reducing the portion size is a better approach than swapping the coconut milk.
