Curried Lentils and Vegetables

Curried Lentils and Vegetables

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From: Diabetic Living Magazine

This is a classic dal, perhaps the most commonly eaten dish in India. Dal is a creamy melange of lentils, garlic and, of course, spices. Serve it as a side dish with curry or roasted meats, or as a main dish with warm naan for scooping.

Ingredients 2 servings

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Original recipe yields 2 servings
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Nutrition per serving may change if servings are adjusted.
  • 1¾ cups water
  • ¾ cup lentils, rinsed and drained
  • ½ cup chopped carrots
  • ½ cup chopped onion
  • ⅓ cup chopped celery
  • 2 teaspoons curry powder
  • ½ teaspoon grated fresh ginger
  • ⅛ teaspoon ground ginger
  • 1 small clove garlic, minced
  • ¼ teaspoon salt
  • ½ cup plain low-fat yogurt
  • ½ cup chopped tomato
  • 1 tablespoon snipped fresh parsley or cilantro

Preparation

  • Prep

  • Ready In

  1. In a medium saucepan, combine water, lentils, carrots, onion, celery, curry powder, fresh ginger, ground ginger, garlic and salt. Bring to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until lentils are tender and liquid is absorbed.
  2. In a small bowl, stir together yogurt, tomato and parsley (or cilantro). Serve with the lentil mixture.

Nutrition information

  • Serving size: 2 cups
  • Per serving: 333 calories; 2 g fat(1 g sat); 25 g fiber; 57 g carbohydrates; 25 g protein; 4 mg cholesterol; 12 g sugars; 8,173 IU vitamin A; 21 mg vitamin C; 191 mg calcium; 7 mg iron; 382 mg sodium; 999 mg potassium
  • Nutrition Bonus: Vitamin A (163% daily value), Iron (39% dv), Vitamin C (35% dv)
  • Carbohydrate Servings: 4

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