| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Vegetarian | Entreé, Lowfat, Vegetarian | 6 | Servings |
INGREDIENTS
| 2 | c | Dried lentils, rinsed |
| green red or brown | ||
| 2 | T | Vegetable oil |
| 1 | Onion, diced | |
| 12 | Mushrooms, sliced | |
| 1 | Zucchini, diced | |
| 2 | Tomatoes, cored and diced | |
| 4 | Cloves garlic, minced | |
| 1 | Jalapeno pepper, seeded and | |
| minced optional | ||
| 1 | T | Fresh ginger root, minced |
| 1 | T | Curry powder, Madra or |
| Caribbean-style | ||
| 1 | t | Ground cumin |
| 1 | t | Ground coriander, or garam |
| masala | ||
| 1 | t | Salt |
| 1/2 | t | Ground black pepper |
| 2 | c | White potatoes, unpeeled |
| diced | ||
| 2 | Carrots, peeled and diced | |
| 8 | Broccoli florets, or | |
| cauliflower florets | ||
| 8 | c | Hot cooked rice |
INSTRUCTIONS
Place the lentils in plenty of water to cover and cook until tender (see package for time; 30 to 45 minutes). Drain the lentils in a slander, reserving 2 cups of the cooking liquid, and set aside. Heat the oil in a large saucepan over medium heat and add the onion, mushrooms, and zucchini. Cook for about 7 minutes, until the vegetables are tender, stirring occasionally. Add the tomatoes, garlic, jalapeno, and ginger, and cook for 4 to 5 minutes more. Add the seasonings and cook 1 minute more. Blend in the lentils, reserved cooking liquid, potatoes, and carrots and cook over low heat for 35 to 40 minutes, stirring occasionally. Add the broccoli and cook for another 5 to 10 minutes until broccoli is fork tender. Remove from the heat and serve with basmati rice. A cucumber raita or plain, lowfat yogurt make a soothing accompaniment. Yield: 6 to 8 servings For 8, each serving provides: 303 Calories -- 5 g fat, excludes rice and sauce. Jay says ... Green lentils are quite abundant in India and are rapidly becoming more popular in the US. Green mung beans may be used for this dish as well as other kinds of lentils. -- from Lean Bean Cuisine (1995) Jay Solomon / ISBN 1-55958-438-6 / Beans, Vegetarian. Formatted by patH <phannema@wizard.ucr.edu> Recipe by: Jay Solomon of Vegetarian Times Posted to MC-Recipe Digest by KitPATh <phannema@wizard.ucr.edu> on Mar 02, 1998
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