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Curried Lentil Stew

8 servings

Ingredients

1 onion, halved lengthwise and sliced thin crosswise
2 tablespoons vegetable oil
1/4 teaspoon turmeric
2 teaspoons ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
2 1/2 cups lentils, picked over and rinsed
4 cups reduced-sodium chicken or vegetable stock
2 cups water
1 (15 oz.) can chopped tomatoes, including juice
1 pound fresh green beans, trimmed and cut into 1 1/2" pieces
4 fresh carrots, sliced thin crosswise
Cooked brown rice, fat-free plain yogurt, chopped fresh cilantro (optional)

Directions

  1. In a kettle or Dutch oven, cook the onion in oil over moderate heat, stirring until golden. Add turmeric, coriander, cumin, ginger and cloves. Cook for 30 seconds, stirring occasionally.
  2. Add the lentils, tomatoes with juice, chicken or vegetable stock and water. Bring to a boil and simmer uncovered, stirring occasionally, for 15 to 20 minutes or until the lentils are tender. For better flavor, cover and refrigerate overnight.
  3. Stir in beans and carrots and simmer uncovered, stirring occasionally, 12 to 15 minutes or until the vegetables are tender.

Nutrition

Per serving
Total calories 173
Fat 4 g
Cholesterol 0 mg
Protein 10 g
Carbohydrates 25 g
Sodium 300 mg
Fiber 11g

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