* Exported from MasterCook *
Sweet Potato Dal - Vegan
Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 5%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 small sweet potato -- skinned & diced into 1/2" cubes
1 small onion -- finely chopped
3 garlic cloves -- minced
1 pinch red pepper flakes -- to 2 pinches
1/4 teaspoon turmeric
1/4 teaspoon garam masala
1 cup vegetable broth, ready-to-serve -- plus an additional 1/2 cup, if necessary
1/2 cup dried red lentils
4 cups spinach -- trimmed and washed thoroughly
salt -- to taste
Line a medium pot with a thin layer of water and saute onion and garlic
for a minute.
Add a pinch or two of red pepper flakes and continue to cook until all the
water has cooked off.
Add turmeric and 1/4 teaspoon garam masala and stir to coat.
Add I cup of broth and uncooked lentils and bring to a boil.
Once boiling, reduce heat to low, cover, and simmer for about 5 minutes.
Add sweet potatoe, bring to a boil again, and reduce to low and simmer,
until lentils are fully cooked (they expand and the sauce thickens), about
5 minutes more. Check this periodically to see if you need additional
broth (I tend to add an extra 1/2 cup, but it can vary).
Once lentils are cooked and sweet potatoes fork tender, taste.
Add more garam masala as desired (I like to add another 1/4 teaspoons, but
some blends are stronger than others).
Add spinach, continuing to stir until spinach cooks down and softens.
Season with salt to taste and serve.
Serves 2
Per serving: 232 cals (>1% fat cals); 0.9 g fat; 42.2g carbs; 17.7g fiber;
4.7g sugars; 15.4g protein.
AuthorNote: This soup is dal-icious! It's so flavorful you'll want seconds
- and thirds!
ChupaNote: I used organic baby spinach and did need the extra 1/2 cup
broth.
Cuisine:
"Indian"
Source:
"Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
"Jan 2013"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 336 Calories; 2g Fat (5.9% calories
from fat); 20g Protein; 61g Carbohydrate; 14g Dietary Fiber; 0mg
Cholesterol; 565mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Vegetable; 0
Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
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