Sprout, Bean And Vegetable Stew
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegetarian | Beans, Ethnic, Soups/stews, Vegetarian | 4 | Servings |
INGREDIENTS
| 1 | c | Yellow lentils |
| 1/3 | t | Turmeric |
| 1 | lb | Brussels sprouts |
| 1/4 | lb | Green beans, sliced |
| 1 | T | Tamarind paste |
| 3 | T | Light vegetable oil |
| 3/4 | t | Black mustard seeds |
| 1/4 | t | Fenugreek seeds |
| 2 | t | Chopped garlic |
| 1 | T | Sambaar powder |
| 2 | t | Salt |
| 2 | T | Coriander leaves, chopped |
INSTRUCTIONS
Wash lentils. Put in a large pot with turmeric & 4 cups of water. Bring to a boil, reduce heat & simmer, partially covered, for 30 minutes. Add another 3/4 cups water & continue to simmer for another 30 minutes. Stir often to prevent burning. You should have a stiff puree. Set aside. While lentils are cooking, wash vegetables & dry. Prepare sprouts as you would for any cooking. Heat oil in a deep saucepan & when very hot, add mustard seeds. After 15 seconds, add fenugreek. Then add garlic & sambaar powder. Stir for a moment & add sprouts & beans. Fry the vegetables, turning & tossing them for 2 to 3 minutes. Add tamarind paste, salt & 1/4 cup warm water. Reduce heat & cook, covered, for 20 minutes. Add lentils to the vegetables. Cook for another 10 to 15 minutes, or until the vegetables are completely cooked. Stir in coriander & serve with plain cooked rice. Julie Sahni, "Classic Indian Cooking" From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 148
Calories From Fat: 99
Total Fat: 11.3g
Cholesterol: 0mg
Sodium: 1456.1mg
Potassium: 434.3mg
Carbohydrates: 11.4g
Fiber: 4.7g
Sugar: 2.2g
Protein: 3.7g