* 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
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
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.
In a large skillet, heat the oil over medium heat. Add the onion, cover
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.
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.
Splurge a Little: Use fresh spinach instead of frozen, adding it when you
add the tomatoes.
Cuisine:
"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.
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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