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Ingredientes
- 2 c. Dry lentils, rinsed (green, red, or possibly brown)
- 2 Tbsp. Vegetable oil
- 1 med Onion, diced
- 12 x Mushrooms, sliced
- 1 sm Zucchini, diced
- 2 x Tomatoes, cored and diced
- 4 x Cloves garlic, chopped
- 1 x Jalapeno pepper, seeded and chopped (optional)
- 1 Tbsp. Fresh ginger root, chopped
- 1 Tbsp. Curry pwdr, (Madra or possibly Caribbean-style)
- 1 tsp Grnd cumin
- 1 tsp Grnd coriander, or possibly garam masala
- 1 tsp Salt
- 1/2 tsp Grnd black pepper
- 2 c. White potatoes, unpeeled, diced
- 2 x Carrots, peeled and diced
- 8 x Broccoli florets, or possibly cauliflower florets
- 8 c. Warm cooked rice
Direcciones
- Place the lentils in plenty of water to cover and cook till tender (see package for time; 30 to 45 min). Drain the lentils in a slander, reserving 2 c. of the cooking liquid, and set aside.
- Heat the oil in a large saucepan over medium heat and add in the onion, mushrooms, and zucchini. Cook for about 7 min, till the vegetables are tender, stirring occasionally. Add in the tomatoes, garlic, jalapeno, and ginger, and cook for 4 to 5 min more. Add in 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 min, stirring occasionally. Add in the broccoli and cook for another 5 - 10 min till broccoli is fork tender.
- Remove from the heat and serve with basmati rice. A cucumber raita or possibly 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
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 485g | |
| Recipe makes 6 servings | |
| Calories 622 | |
| Calories from Fat 57 | 9% |
| Total Fat 6.52g | 8% |
| Saturated Fat 0.72g | 3% |
| Trans Fat 0.12g | |
| Cholesterol 0mg | 0% |
| Sodium 422mg | 18% |
| Potassium 1328mg | 38% |
| Total Carbs 115.37g | 31% |
| Dietary Fiber 24.5g | 82% |
| Sugars 6.02g | 4% |
| Protein 25.9g | 41% |
