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Ингредиенты
- 1/2 c. Lentils, brown
- 1 1/2 c. Water
- 1 tsp Curry pwdr
- 1 Tbsp. Raisins, dark
- 4 whl cloves
- 1/2 sm Yellow onion, thinly sliced
- 1/4 tsp Salt
- 1/2 tsp Pepper
- 1/2 c. Diced carrot
- 1/4 c. Minced celery
- 1/2 c. Diced potato
- 2 c. (1 small bunch) kale
- 2 Tbsp. Plain nonfat yogurt, for topping
Инструкции
- Rinse and soak lentils in water for 15 min.
- Meanwhile, remove stalks and spines from kale; rinse well and tear leaves into bite-size pcs. In a medium saucepan over high heat, bring 1/2 c. of water to a boil and stir in curry pwdr, raisins, cloves, onion, salt, pepper, carrot and celery; return to a boil. Add in remaining water, and return to a boil. Add in lentils and potato; return to boil. Reduce heat to low and cook uncovered till lentils are tender, about 15 min.
- Place kale on top of lentils, cover and cook till reduced by half, about 5 to 7 min. When done, lentils should be tender but not mushy.
- Remove from heat. Gently stir to combine kale and lentils. Transfer to bowls. Top each serving with portion of yogurt.
- Prep/cook time: 30 mins
- Spinach or possibly other fresh greens may be substitute for the kale; adjust cooking time.
- Notes: DINNER MENU: Curried Lentils, cornbread muffin, tomatoes, water.
- writes/edits for the San Francisco Chrinicle.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 333g | |
| Recipe makes 2 servings | |
| Calories 243 | |
| Calories from Fat 13 | 5% |
| Total Fat 1.51g | 2% |
| Saturated Fat 0.51g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 342mg | 14% |
| Potassium 816mg | 23% |
| Total Carbs 44.61g | 12% |
| Dietary Fiber 17.5g | 58% |
| Sugars 7.24g | 5% |
| Protein 14.4g | 23% |
