This spicy blend of crisp apples, brown rice, tomatoes, curry and ginger will make your
family view lentils in a new light. Plus, this dish can be served as a hearty main dish or
as a side. Best of all, you can make this ahead of time and freeze individual portions.
1 cup green or French uncooked lentils
1 carrot, peeled and diced
1/4 cup canola oil
1 onion, diced
4 cloves garlic, minced
1 tablespoon (tbs) grated ginger
1 tbs curry powder
1 teaspoon (tsp) turmeric (optional)
1 15-ounce can no-salt-added diced tomatoes
2 unpeeled apples, cored and diced
1/2 cup whole-milk plain yogurt
11/4 tsp kosher salt (or 1 tsp regular salt)
41/2 cups cooked brown rice
In medium pot, combine lentils, carrot and enough water to cover by 1 inch. Simmer until lentils are tender, but not mushy, about 12–20 minutes. Remove from pan and drain.
In large sauté pan, heat oil over medium heat. Sauté onion until browned, about 10 minutes. Add garlic and ginger, and cook for 30 seconds. Add curry powder and (optional) turmeric, and cook for another 30 seconds. Stir in tomatoes and half the apples, and simmer for an additional 10 minutes.
Remove from heat, and stir in cooked lentils and yogurt. Season mixture with salt to taste. Garnish with remaining apples, and serve over rice. Makes six servings.
Per Serving: 450 calories; 12 grams (g) fat; 14 g protein; 71 g carbs; 16 g fiber; 10 milligrams (mg) cholesterol; 460 mg sodium. n
Source: November 2009 Nutrition Action Healthletter.