Curried Lentil Stew
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)
- 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.
- 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.
- Stir in beans and carrots and simmer uncovered, stirring occasionally, 12 to 15 minutes or until the vegetables are tender.
Total calories 173
Fat 4 g
Cholesterol 0 mg
Protein 10 g
Carbohydrates 25 g
Sodium 300 mg