Recipe Detail

Lentil Curry

Last updated: Jan 01, 2017

By Lynn Grieger, RD, CDE, CPT for Summit Medical Group

Serve as a main dish over brown rice, and top each serving with 2 tablespoons plain Greek yogurt. The lentil curry contains 28% of daily fiber needs and uses several spices with anti-inflammatory benefits for a great taste without a lot of salt or added sugar.

Ingredients

  • 2 cups red or green lentils
  • 1 large onion, diced
  • 1 tablespoon olive oil
  • 2 tablespoons curry powder
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 teaspoon salt
  • 1 teaspoon sugar
  • 2 cloves garlic, minced
  • 1 teaspoon minced fresh ginger
  • ½ teaspoon ground black pepper
  • ½ teaspoon cinnamon
  • 14.25 oz can tomato puree

Directions

  1. Wash the lentils in cold water until the water runs clear.
  2. Put lentils in a pot with enough water to cover.
  3. Cover the pot with a lid and bring to a boil.
  4. Reduce heat to medium-low and simmer, until tender, 15 to 20 minutes.
  5. Add more water if necessary so the lentils remain covered with water during the entire cooking time.
  6. Drain the water and return the lentils to the covered pot.
  7. Heat olive oil in a large skillet over medium heat; cook and stir onions and garlic in hot oil until softened, about 5 minutes.
  8. Stir the rest of the ingredients except the tomato puree into the onions.
  9. Increase heat to high and cook, stirring constantly, until fragrant, 1 to 2 minutes.
  10. Add the tomato puree and lentils to the onion mixture and stir over medium heat until heated through, about 5 minutes.
Nutritional information
Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories 215
% Daily Value *
Total Fat 3g
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0g 0%
Sodium 355g 15%
Total Carbohydrate 26g 8%
Dietary Fiber 7g 28%
Sugars 4g
Protein 13g
Vitamin A 6%
Vitamin C 13%
Calcium 4%
Iron 28%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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