Curried Lentils

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 45 minutes

材料

1 Tbsp olive oil

2 cloves garlic

1 medium onion

3 medium carrots (1/2 lb.)

1 cup uncooked brown lentils

2 Tbsp curry powder hot or mild

15 oz can tomato sauce

Salt to taste

1/2 bunch fresh cilantro (optional)

手順

Spread the lentils out on a baking sheet to make them easier to see. Pick out any stones or debris. Bring 3 cups of water to a boil in a sauce pot, then add the lentils. Allow the pot to come back up to a boil, then turn the heat to low, place a lid on top, and simmer for 20 minutes, or until the lentils are tender. Drain the cooked lentils in a colander.

Meanwhile, mince the garlic and finely dice the onion and carrots. Sauté the onion, garlic, and carrots in a large skillet with olive oil over medium heat until the onions are transparent (about 5 minutes). Add the curry powder and sauté for one minute more.

Add the cooked and drained lentils to the skillet, along with the tomato sauce. Stir and heat through (about 5 minutes). Turn the heat off, taste the lentils, and add salt if needed (I added about 1/2 tsp).

Top with fresh cilantro and serve over a bed of rice, with naan, or crusty bread.

栄養

• サービングサイズ: 1 Cup
• カロリー: 282.75 kcal
• 脂肪総量: 5 g
• ナトリウム: 254.1 mg
• 炭水化物総量: 48.83 g
• 食物繊維: 10.75 g
• タンパク質: 14.88 g