* Exported from MasterCook *
Indian-Spiced Lentil Ragu
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Vegan
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup brown lentils
10 ounces frozen spinach -- (1 package), thawed
2 Tablespoons canola -- or other neutral oil
1 medium yellow onion -- chopped
2 garlic cloves -- minced
1 1/2 teaspoons grated fresh ginger
1 Tablespoon curry powder -- hot or mild
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
14 1/2 ounces canned diced tomatoes -- undrained
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup plain vegan yogurt
-------- ------------ --------------------------------
3/4 cup brown lentils
10 ounces frozen spinach -- (1 package), thawed
2 Tablespoons canola -- or other neutral oil
1 medium yellow onion -- chopped
2 garlic cloves -- minced
1 1/2 teaspoons grated fresh ginger
1 Tablespoon curry powder -- hot or mild
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
14 1/2 ounces canned diced tomatoes -- undrained
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup plain vegan yogurt
Bring a medium saucepan of salted water to boil over high heat. Add the
lentils, return to a boil, then reduce heat to low. Cover and cook until
tender, 40 to 45 minutes. During the last 5 minutes of cooking, add the
spinach. Drain and set aside.
lentils, return to a boil, then reduce heat to low. Cover and cook until
tender, 40 to 45 minutes. During the last 5 minutes of cooking, add the
spinach. Drain and set aside.
In a large skillet, heat the oil over medium heat. Add the onion, cover
and cook until tender, about 7 minutes.
and cook until tender, about 7 minutes.
Stir in the garlic, ginger, curry powder, coriander, and cumin. Cook for 1
minute, then add the tomatoes with their juice and cook, stirring to blend
the flavors, for 5 minutes. Stir in the cooked lentils and spinach, salt,
and pepper. Simmer until the mixture is hot and the flavors are blended,
about 10 minutes. Taste and adjust the seasoning, adding a bit more curry
powder or salt if necessary. Serve hot with the yogurt on the side.
minute, then add the tomatoes with their juice and cook, stirring to blend
the flavors, for 5 minutes. Stir in the cooked lentils and spinach, salt,
and pepper. Simmer until the mixture is hot and the flavors are blended,
about 10 minutes. Taste and adjust the seasoning, adding a bit more curry
powder or salt if necessary. Serve hot with the yogurt on the side.
Makes 4 servings
AuthorNote: Multiple flavor layers transform everyday lentils into a
special dish that is especially good served over fragrant basmati rice to
catch every drop of the delicious sauce.
special dish that is especially good served over fragrant basmati rice to
catch every drop of the delicious sauce.
Splurge a Little: Use fresh spinach instead of frozen, adding it when you
add the tomatoes.
add the tomatoes.
Cuisine:
"Indian"
Source:
"Vegan on the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
"Jan 2013"
- - - - - - - - - - - - - - - - - - -
"Indian"
Source:
"Vegan on the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
"Jan 2013"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 263 Calories; 9g Fat (28.3%
calories from fat); 16g Protein; 34g Carbohydrate; 16g Dietary Fiber; 4mg
Cholesterol; 690mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1
Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.
calories from fat); 16g Protein; 34g Carbohydrate; 16g Dietary Fiber; 4mg
Cholesterol; 690mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1
Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.
NOTES : Less than $2.00 per serving.
Nutr. Assoc. : 903920 0 0 0 0 0 0 0 0 0 0 0 1671
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