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.
- 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
- Wash the lentils in cold water until the water runs clear.
- Put lentils in a pot with enough water to cover.
- Cover the pot with a lid and bring to a boil.
- Reduce heat to medium-low and simmer, until tender, 15 to 20 minutes.
- Add more water if necessary so the lentils remain covered with water during the entire cooking time.
- Drain the water and return the lentils to the covered pot.
- Heat olive oil in a large skillet over medium heat; cook and stir onions and garlic in hot oil until softened, about 5 minutes.
- Stir the rest of the ingredients except the tomato puree into the onions.
- Increase heat to high and cook, stirring constantly, until fragrant, 1 to 2 minutes.
- Add the tomato puree and lentils to the onion mixture and stir over medium heat until heated through, about 5 minutes.
|Serving Size 1 cup|
|Amount Per Serving|
|% Daily Value *|
|Total Fat 3g|
|Saturated Fat 0g||0%|
|Trans Fat 0g|
|Total Carbohydrate 26g||8%|
|Dietary Fiber 7g||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.|