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Indian Red Lentil Stew

Two Stars Guiding Stars

  • Servings:

    Serves 4 as an appetizer

  • Prep Time:

    5 minutes

  • Cook Time:

    30 minutes

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
Indian Red Lentil Stew

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

Nutrition

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 (22%)
Total Carbohydrates 56 g (19%)
Dietary Fiber 16 g (64%)
Protein 21 g (35%)
Vitamins
Vitamin A 405 IU (1%)
Vitamin C 31 mg (34%)
Minerals
Calcium 74 mg (6%)
Iron 13 mg (72%)
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