NUTRITION PROFILE:
Low Calorie
| High Fiber
| Low Sodium
| Low Cholesterol
| Low Sat Fat
| High Potassium
| Heart Healthy
Red lentils turn yellow when cooked. Serve over rice.
Makes 4 servings
ACTIVE TIME: 25 minutes
TOTAL TIME: 1 hour 20 minutes
EASE OF PREPARATION: Easy
1/2 cup red lentils, rinsed
1 small onion, chopped
2 teaspoons curry powder, preferably Madras
1/2 teaspoon salt
1/4 teaspoon turmeric
2 cups water
4 plum tomatoes, seeded and chopped, or one 14-ounce can tomatoes, drained and chopped
4 cups cauliflower florets
1 jalapeno pepper, halved, seeded and thinly sliced
1 tablespoon canola oil
1 tablespoon cumin seeds
3 cloves garlic, minced
2 teaspoons minced fresh ginger
1/4 teaspoon cayenne pepper
2 tablespoons lemon juice
1 tablespoon chopped fresh cilantro
1 teaspoon sugar
1. Combine lentils, onions, curry powder, salt, turmeric and water in a large saucepan over low heat; bring to a simmer. Cover and cook, stirring occasionally, until the lentils are soft and the sauce has thickened, about 45 minutes. Add tomatoes, cauliflower and jalapeno peppers and simmer, covered, until the cauliflower is tender, 8 to 10 minutes longer. Remove from heat.
2. Heat oil in a small skillet over medium-high heat. Add cumin seeds and cook for about 10 seconds. Add garlic and ginger; cook, stirring, until the garlic is lightly browned, about 1 minute. Stir in cayenne and immediately add the oil-spice mixture to the cauliflower mixture. Stir in lemon juice, cilantro and sugar. Taste and adjust seasonings with additional salt and cayenne.
NUTRITION INFORMATION: Per serving: 184 calories; 5 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 28 g carbohydrate; 8 g fiber; 10 g protein; 335 mg sodium; 812 mg potassium.
Nutrition bonus: Vitamin C (110% daily value), Potassium (23% dv), Folate (21% dv), Iron (20% dv), Vitamin A (15% dv).
1 Carbohydrate Servings
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