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Ингредиенты
- 1/4 c. extra virgin olive oil
- 1 lrg onion minced
- 4 x garlic cloves finely minced
- 1 1/2 Tbsp. curry pwdr
- 4 c. vegetable broth or possibly more if needed
- 2 c. lentils rinsed
- 3 c. diced tomatoes Salt to taste Freshly-grnd black pepper to taste
- 1 1/2 c. plain whole-lowfat milk yogurt
- 1 1/2 Tbsp. chopped fresh ginger
Инструкции
- Heat oil in heavy large pot over medium-high heat. Add in onion; saute/fry till golden brown, about 5 min. Add in garlic and curry pwdr; stir 1 minute.
- Add in 4 c. broth and lentils; bring to boil. Reduce heat to medium-low, cover, and simmer till lentils are tender and almost all liquid is absorbed, stirring occasionally, about 40 min.
- Stir in tomatoes; thin with more broth if mix is too thick. Season to taste with salt and pepper.
- Combine yogurt and ginger in small bowl. Serve lentil stew, passing ginger yogurt separately.
- This recipe yields 4 to 6 servings.
- Comments: Complete this meatless dinner with a salad of red leaf lettuce and sliced Asian pears. Pass a basket of hot pita bread. For dessert, top split bananas with brown sugar and coconut and broil till caramelized.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 567g | |
| Recipe makes 4 servings | |
| Calories 528 | |
| Calories from Fat 133 | 25% |
| Total Fat 15.0g | 19% |
| Saturated Fat 2.11g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1440mg | 60% |
| Potassium 1439mg | 41% |
| Total Carbs 74.17g | 20% |
| Dietary Fiber 31.5g | 105% |
| Sugars 11.99g | 8% |
| Protein 27.03g | 43% |
