Green Lentil Curry Masabacha

Green Lentil Curry Masabacha

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From: EatingWell Magazine, May 2019

Masabacha is a thick stew that in this case serves as the backbone to a hearty and healthy breakfast bowl. But the real star here is the silky whipped tahini sauce, made by simply pureeing tahini and water with garlic and lemon juice until the mixture is transformed into a light, spreadable sauce. Serve with warm pita and some vegetables for dipping.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 3 tablespoons extra-virgin olive oil
  • 1 small onion, finely diced
  • 1½ teaspoons minced garlic
  • ⅔ cup green lentils, rinsed
  • ⅔ cup red lentils, rinsed
  • 2 cups low-sodium no-chicken or chicken broth
  • 1-2 cups water, divided
  • 1½ teaspoons curry powder
  • 1 medium carrot, coarsely grated
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 1 cup thinly sliced arugula
  • 2 tablespoons finely chopped red onion
  • 1 jalapeño pepper, sliced
  • Tahini Sauce
  • ⅔ cup tahini
  • 1½ teaspoons minced garlic
  • ½ cup ice water
  • ¼ cup lemon juice
  • ¼ teaspoon kosher salt

Preparation

  • Prep

  • Ready In

  1. Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring, until tender and translucent, 5 to 8 minutes. Add garlic and cook, stirring, for 1 minute. Add green and red lentils, broth, 1 cup water and curry powder. Bring to a boil over high heat. Reduce heat to maintain a simmer and cook for 15 minutes.
  2. Stir in carrot and cook, stirring occasionally and adding water, if needed, 2 tablespoons at a time, until the green lentils are tender and the red lentils have broken down, 20 to 25 minutes more. Remove from heat and stir in salt and pepper. Cover.
  3. Meanwhile, to prepare tahini sauce: Combine tahini and garlic in a mini food processor. With the motor running, add ice water in a slow stream. Process until the tahini is light and fluffy, about 1 minute. Add lemon juice and salt; process until smooth, about 30 seconds.
  4. Divide the lentil mixture among 4 plates and dollop 2 tablespoons tahini sauce on each plate. Top the lentils with arugula, red onion and jalapeño. Serve with the extra tahini sauce, if desired.
  • To make ahead: Refrigerate sauce (Step 3) for up to 3 days.

Nutrition information

  • Serving size: 1 cup lentils, 2 tablespoons tahini sauce & ⅓ cup vegetables
  • Per serving: 402 calories; 19 g fat(3 g sat); 8 g fiber; 44 g carbohydrates; 17 g protein; 95 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 2,735 IU vitamin A; 17 mg vitamin C; 82 mg calcium; 5 mg iron; 414 mg sodium; 427 mg potassium
  • Nutrition Bonus: Vitamin A (55% daily value), Iron (28% dv), Vitamin C (28% dv), Folate (24% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3½ fat, 2 lean protein, 2 starch, 2 vegetable

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