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Healthy Recipes

Curried Lentil Stew

  • 4 tsp olive oil
  • 2 cup chopped onion
  • 4 carrots, peeled and chopped
  • 2 cloves of garlic, minced
  • 2 T curry powder
  • 4 bay leaves
  • 8 cups low-sodium vegetable or chicken broth
  • 2, 28 oz cans whole tomatoes, broken up
  • 2 cups lentils, rinsed
  • 4 cups diced red potatoes
  • 4 T chopped fresh cilantro
  • salt and freshly ground black pepper to season

In large soup pot, heat oil and sauté vegetables about 2 minutes.  Add curry powder and bay leaves; stir to coat.  Add broth, tomatoes and lentils and bring to a simmer.  Cover and simmer for 30 min until lentils are tender.

Add potatoes and simmer uncovered for about 10 min till they are tender.  Remove from heat, discard bay leaves.  Season with salt and pepper and garnish with cilantro.

From the American Cancer Research Institute newsletter

Nutrition information:  makes 16, 1 cup servings

Cals: 115; Fat: 3 gm; Sat fat: 0 gm; Chol: 0 mg; Sodium: 230 mg; Carb: 19 gm;

Fiber: 5 gm; Sugar: 0 gm; Protein: 4 gm; Potassium: 289 mg

 

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