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Indian Red Lentil Stew Two Stars

Indian Red Lentil Stew

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 5 minutes

Cook Time: 30 minutes

Ingredients: Add ingredients to List

1 cup red lentils
2 cup water
1 each potato, peeled and cut into small cubes
1 teaspoon canola oil
2 cup Frozen onions, chopped
1 tablespoon minced garlic
1 tablespoon Grated fresh ginger root
1 tablespoon curry powder
1 teaspoon ground cumin
3/4 teaspoon salt
1 each can no-salt-added stewed tomato
1 tablespoon Finely chopped fresh cilantro

directions:

1. Bring water and lentils to a boil. Add potatoes to the pot, cover and turn heat down to simmer.
2. In a large pan, heat oil to medium-high heat. Saute onions in oil until translucent (about 5 - 6 minutes). Add garlic, ginger, curry and cumin powder and salt, saute another minute.
3. Combine sauteed ingredients with lentils and potatoes. Add stewed tomatoes, cover and simmer about 10-15 minutes or until lentils are tender but not mushy.
4. Serve with whole grain pita or over cooked brown rice. Top with cilantro.
Recipe created by Heather Quintana, Certified Health Coach

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Quantity Ingredients  
1 cup red lentils  
2 cup water  
1 each potato, peeled and cut into small cubes  
1 teaspoon canola oil  
2 cup Frozen onions, chopped  
1 tablespoon minced garlic  
1 tablespoon Grated fresh ginger root  
1 tablespoon curry powder  
1 teaspoon ground cumin  
3/4 teaspoon salt  
1 each can no-salt-added stewed tomato  
1 tablespoon Finely chopped fresh cilantro  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 281 kcal (14%)
Calories from Fat 108 kcal (0%)
Total Fat 12 g (18%)
Saturated Fat 10 g (50%)
Cholesterol 0 mg (0%)
Sodium 521 mg (21%)
Total Carbohydrates 56 g (18%)
Dietary Fiber 16 g (64%)
Protein 21 g (35%)
Vitamins
Vitamin A 405 IU (8%)
Vitamin C 31 mg (51%)
Minerals
Calcium 74 mg (1%)
Iron 13 mg (21%)
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