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August 23, 2004
Warm Spiced Lentils
1 tablespoon olive oil
2 cups chopped onion
1 tablespoon finely chopped peeled fresh ginger
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper, divided
2 tablespoons minced garlic
2 teaspoons ground cumin
2 teaspoons Homemade Curry Powder
1 teaspoon ground coriander
2 1/2 cups water
2 cups fat-free, less-sodium chicken broth
2 cups dried lentils
3 bay leaves
1 cup plain whole-milk yogurt
3/4 cup tomato puree
Heat olive oil in a Dutch oven over medium heat. Add chopped onion, ginger, salt, and 1/2 teaspoon pepper; cover and cook 10 minutes or until soft, stirring occasionally. Stir in minced garlic, cumin, Homemade Curry Powder, and ground coriander; cook 1 minute. Stir in water, chicken broth, lentils, and bay leaves; bring to a boil. Reduce heat; cover and simmer for 2 hours or until tender. Uncover and cook 5 minutes or until most of liquid is absorbed. Remove from heat; cool slightly. Discard bay leaves. Gradually stir in 1/4 teaspoon pepper, yogurt, and tomato puree; cook over low heat 5 minutes or until thoroughly heated.
Yield: 12 servings (serving size: 1/2 cup)
CALORIES 160 (14% from fat); FAT 2.4g (sat 0.6g, mono 1.1g, poly 0.3g); PROTEIN 11.1g; CARB 25g; FIBER 11.1g; CHOL 3mg; IRON 3.6mg; SODIUM 244mg; CALC 60mg
Posted by carcharhinid at August 23, 2004 10:14 PM