Curried Lentil Stew
2 tsp. olive oil
1 cup chopped onion
2 carrots, peeled and chopped
2 garlic cloves, minced
1 Tbsp. curry powder
2 bay leaves
4 cups fat-free, reduced sodium vegetable or chicken broth
1 can (28 oz.) No salt added whole tomatoes
1 cup lentils, rinsed and picked over to remove dirt
1 cups diced red potatoes (cut into 1-inch cubes)
2 Tbsp. chopped fresh cilantro
Salt and freshly ground black pepper, to taste
In large saucepan, heat oil over medium heat. Add onion, carrots and garlic and saute 2 minutes. Add curry and bay leaves and stir to coat. Add broth, tomatoes and lentils and bring mixture to boil, breaking up tomatoes as they cook. Reduce heat, cover and simmer 30 minutes, until lentils are tender. Add potatoes and simmer, uncovered, 20 minutes, until fork-tender. Remove from heat, discard bay leaves and stir in cilantro. Season to taste with salt and pepper.
Makes 8 servings, each 1 cup. Per serving: 161 calories, 2 g total fat (<1 g saturated fat), 10 g protein, 10 g dietary fiber
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