Spicy Carrot and Lentil Curry
Not only a good source of vitamin A and protein, but it adds a little heat to the furnace.
1 Tbsp (15 mL) extra-virgin olive oil
2 cups (500 mL) sweet onions, diced
3 large garlic cloves, minced
2 Tbsp (30 mL) fresh ginger root, peeled and minced
1 Tbsp (15 mL) red curry paste
4 cups (1 L) organic vegetable stock
2 cups (500 mL) carrots, peeled and diced
1/8 tsp (0.5 mL) crushed red pepper
1 cup (250 mL) dried red split lentils
1 cup (250 ml) frozen shelled edamame beans, thawed
1/3 cup (75 mL) fresh cilantro, chopped
1/2 tsp (2 ml) salt
Freshly ground black pepper
Naan bread (optional)
Sour cream (optional)
Heat oil in large saucepan over medium-high heat. Add onion, garlic, and ginger; saut?or 5 minutes or until soft and translucent. Stir occasionally.
Stir in curry paste and 1 cup (250 ml) stock to blend. Add carrots and crushed red pepper. Reduce heat to medium-low. Cover and cook until carrots are crisply tender, about 5 minutes; stir.
Add remaining stock, lentils, and edamame beans and bring to a boil. Cover, reduce heat, and simmer for 10 minutes until lentils are tender. Stir in cilantro, salt, and pepper. Spoon into individual serving bowls and serve with naan bread and sour cream, if desired. Serves 4 to 6.
Each serving (based on smaller portion) contains:
232 calories; 13 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 38 g carbohydrates; 14 g fibre; 604 mg sodium
Tip: Reduce your sodium
Use low-sodium vegetable stock to reduce the sodium content.
source: "Winter Veggies", alive #325, November 2009
Spicy Carrot and Lentil Curry
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
