Softly Curried Easy Lentils

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* Exported from MasterCook *

 

Softly Curried Easy Lentils

 

Recipe By :Lynn Fischer

Serving Size : 4

 

Amount Measure Ingredient -- Preparation Method

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1 cup dried lentils -- beans, or a mixture

1 bay leaf

3 cups water

1/2 cup chopped onion

1 large tomato -- chopped

1/2 teaspoon ground cumin

1/4 teaspoon cinnamon

1/2 teaspoon minced fresh ginger root -- or ¼ teaspoon

dried, ground ginger

1/4 teaspoon ground coriander

1/8 teaspoon cayenne pepper

1/8 teaspoon turmeric

1/16 teaspoon ground cloves

1 tablespoon minced fresh cilantro

1 teaspoon salt -- optional

freshly ground black pepper

 

In a small saucepan, combine the lentils, bay leaf, and water and

place over medium-high heat. Bring to a boil, reduce the heat to

low, and simmer for 35 minutes, stirring occasionally, until the

lentils are tender. Set the lentils aside and discard the bay leaf.

 

Coat a small nonstick skillet with no-stick vegetable spray. Place

the onion in the skillet and sauté over medium heat for 5 minutes,

stirring, until it begins to soften. Add the tomato, cumin,

cinnamon, ginger, coriander, cayenne pepper, turmeric, and cloves.

Cook for 10 minutes, stirring occasionally.

 

Add the lentils, the ½ to ¾ cup remaining liquid, and the

cilantro. Add the salt (if desired) and pepper to taste.

 

Reduce the heat to low and simmer for 5 minutes.

 

Cuisine:

" East Indian "

Source:

" Lowfat Cooking for Dummies "

S(Page):

" 272 "

Copyright:

" 1997 "

 

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Per Serving (excluding unknown items): 182 Calories; 1g Fat (3.5%

calories from fat); 14g Protein; 32g Carbohydrate; 16g Dietary Fiber;

0mg Cholesterol; 549mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean

Meat; 1/2 Vegetable; 0 Fat.

 

Serving Ideas : Serve with plain (drained) fat-free yogurt or fat-

free or lowfat sour cream for a cooling contrast. For a salad,

sliced cucumbers mixed with a little sugar and a few tablespoons of

vinegar go nicely. Serving currylike dishes with small custard cups

of " pass-arounds " is great fun. Fill them separately with raisins,

cupped chutney, chopped peanuts, chopped coconut, hot sauce or

crushed red pepper flakes, sesame seeds, or chopped dates.

 

NOTES : This recipe is a lightly spiced, natural dish of lentils,

onions, and tomatoes. You essentially make your own curry, which any

East Indian cook will tell you is much better than ready-made. You

can substitute dried peas, barley, or even small dried beans.

 

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