Curried Lentils and Vegetables
INGREDIENTS:
1/2 c Lentils; brown
1 1/2 c Water
1 ts Curry powder
1 tb Raisins; dark
4 Whole cloves
1/2 sm Yellow onion; thinly sliced
1/4 ts Salt
1/2 ts Pepper
1/2 c Diced carrot
1/4 c Chopped celery
1/2 c Diced potato
2 c (1 small bunch) kale
2 tb Plain nonfat yogurt; for
-topping
1/2 c Lentils; brown
1 1/2 c Water
1 ts Curry powder
1 tb Raisins; dark
4 Whole cloves
1/2 sm Yellow onion; thinly sliced
1/4 ts Salt
1/2 ts Pepper
1/2 c Diced carrot
1/4 c Chopped celery
1/2 c Diced potato
2 c (1 small bunch) kale
2 tb Plain nonfat yogurt; for
-topping
Rinse and soak lentils in water for 15 minutes.
Meanwhile, remove stalks and spines from kale; rinse well and tear leaves into bite-size pieces. In a medium saucepan over high heat, bring 1/2 cup of water to a boil and stir in curry powder, raisins, cloves, onion, salt, pepper, carrot and celery; return to a boil. Add remaining water, and return to a boil. Add lentils and potato; return to boil. Reduce heat to low and cook uncovered until lentils are tender, about 15 minutes.
Place kale on top of lentils, cover and cook until reduced by half, about 5 to 7 minutes. When done, lentils should be tender but not mushy.
Remove from heat. Gently stir to combine kale and lentils. Transfer to bowls. Top each serving with portion of yogurt.
Per serving (1-1/2 cups): 242 calories, 3% fat (0.9g); 74% carbs, 23% protein.
Prep/cook time: 30 mins
recipe from SHAPE Cooks Spring 1998. form kitpath to eatlf cookbooks on 98Feb
Spinach or other fresh greens may be substitute for the kale; adjust cooking time.
Notes: DINNER MENU: Curried Lentils, cornbread muffin, tomatoes, water. Ethel W. Brennan is a food writer and cookbook author; occasionally she writes/edits for the San Francisco Chrinicle.
Meanwhile, remove stalks and spines from kale; rinse well and tear leaves into bite-size pieces. In a medium saucepan over high heat, bring 1/2 cup of water to a boil and stir in curry powder, raisins, cloves, onion, salt, pepper, carrot and celery; return to a boil. Add remaining water, and return to a boil. Add lentils and potato; return to boil. Reduce heat to low and cook uncovered until lentils are tender, about 15 minutes.
Place kale on top of lentils, cover and cook until reduced by half, about 5 to 7 minutes. When done, lentils should be tender but not mushy.
Remove from heat. Gently stir to combine kale and lentils. Transfer to bowls. Top each serving with portion of yogurt.
Per serving (1-1/2 cups): 242 calories, 3% fat (0.9g); 74% carbs, 23% protein.
Prep/cook time: 30 mins
recipe from SHAPE Cooks Spring 1998. form kitpath to eatlf cookbooks on 98Feb
Spinach or other fresh greens may be substitute for the kale; adjust cooking time.
Notes: DINNER MENU: Curried Lentils, cornbread muffin, tomatoes, water. Ethel W. Brennan is a food writer and cookbook author; occasionally she writes/edits for the San Francisco Chrinicle.