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Порций: 4
Ингредиенты
- 1 tablespoon canola oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 tablespoons minced fresh ginger
- 1 jalapeño pepper, seeded and minced
- 1 1/2 tablespoons garam masala
- 1 teaspoons amchoor (or amchur or green mango) powder (*optional, see note)
- 2 bay leaves
- 1 1/2 cups red lentils, rinsed and picked over
- 1/4 cup bulgar wheat
- 8 cups reduced-sodium vegetable broth
- 3-4 cups fresh spinach leaves
- 3 tablespoons chopped fresh cilantro
- 2 tablespoons lemon juice
- Sea salt and freshly ground pepper, to taste
- Water as needed to thin
View Full Recipe at Get Natured
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 863g | |
| Recipe makes 4 servings | |
| Calories 340 | |
| Calories from Fat 42 | 12% |
| Total Fat 4.75g | 6% |
| Saturated Fat 0.47g | 2% |
| Trans Fat 0.01g | |
| Cholesterol 0mg | 0% |
| Sodium 1912mg | 80% |
| Potassium 915mg | 26% |
| Total Carbs 56.06g | 15% |
| Dietary Fiber 23.6g | 79% |
| Sugars 7.43g | 5% |
| Protein 19.94g | 32% |
.%20This%20dish%20(inspired%20by%20Eating%20Well%20Magazine)%20is%20loaded%20with%20protein,%20iron,%20and%20fiber!%3C/p%3E%3Cp%3ECurried%20Red%20Lentils%20with%20Bulgar%20and%20Spinach%3C/p%3E%3Cp%3EHeat%20oil%20in%20a%20large%20pot%20over%20medium%20heat.%20Add%20onion%20and%20saut%C3%A9%20until%20softened,%203%20to%205%20minutes.%20Add%20garlic,%20ginger,%20jalapeno,%20garam%20masala,%20amchoor%20powder,%20and%20bay%20leaves%20and%20cook,%20stirring,%20for%20about%205%20minutes%20longer.%3C/p%3E%3Cp%3EStir%20in%20lentils,%20broth,%20and%20bulgar%20and%20bring%20to%20a%20boil.%20If%20you%20are%20using%20additional%20vegetables%20other%20than%20greens%20(e.g.%20carrots,%20bell%20peppers,%20etc.),%20add%20them%20now%20too.%20Reduce%20heat%20to%20low%20and%20simmer,%20partially%20covered,%20for%20about%2045%20minutes.%20Add%20water,%20if%20necessary,%20if%20lentils%20get%20too%20thick-%20you%20can%20serve%20this%20thinner%20as%20a%20soup%20or%20thicker%20like%20chili.%3C/p%3E%3Cp%3EDiscard%20bay%20leaves.%20Stir%20in%20cilantro,%20lemon%20juice,%20and%20spinach.%20Season%20with%20salt%20and%20pepper.%3C/p%3E%3Cp%3E*Note:%20Amchoor%20(amchur)%20or%20green%20mango%20powder%20can%20be%20difficult%20to%20find%20and%20is%20optional%20here.%20I%20found%20it%20at%20Whole%20Foods%20Market.%20It%20may%20also%20be%20found%20at%20Indian%20grocers%20or%20online.%3C/p%3E){kind=link}