| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Grains |
Vegetarian |
Entree, Lowfat, Vegetarian |
6 |
Servings |
INGREDIENTS
| 2 |
c |
Dried lentils; rinsed (green, red, or brown) |
| 2 |
tb |
Vegetable oil |
| 1 |
md |
Onion; diced |
| 12 |
|
Mushrooms; sliced |
| 1 |
sm |
Zucchini; diced |
| 2 |
|
Tomatoes; cored and diced |
| 4 |
|
Cloves garlic; minced |
| 1 |
|
Jalapeno pepper; seeded and minced (optional) |
| 1 |
tb |
Fresh ginger root; minced |
| 1 |
tb |
Curry powder; (Madra or Caribbean-style) |
| 1 |
ts |
Ground cumin |
| 1 |
ts |
Ground coriander; or garam masala |
| 1 |
ts |
Salt |
| 1/2 |
ts |
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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