Indian-Spiced Lentils

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This recipe makes 4 servings
Recipe Nutrition Info Comments 0
Chef's View
Low in fat and high in protein, lentils are a great source of fiber and folate. When cooking lentils (or dried beans or other legumes), remember that the fresher the product, the quicker the cooking time. Dried beans and legumes do lose flavor over time, so buy fresh (some packages have sell-by dates) and keep them rotating in your pantry.

Ingredients

  • 4 teaspoon oil, olive, extra-virgin
  • 1 medium onion(s)
    diced
  • 2 clove(s) garlic
    minced
  • 1 teaspoon curry powder
  • 1 cup(s) lentils, dried
    picked over and rinsed
  • 1 1/2 cup(s) broth, chicken, fat-free, less sodium
  • salt
    to taste
  • peppercorns, black
    freshly ground, to taste
  • 2 tablespoon parsley, fresh
    chopped

Instructions

  • 1

    Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring, until softened, about 3 minutes.

  • 2

    Add garlic and cook 1 minute more. Stir in curry powder and lentils.

  • 3

    Add broth, bring to a simmer, cover, and cook until tender, about 20 minutes. Season to taste with salt and pepper. Stir in parsley just before serving. 

  • Each serving is 1/2 cup.
Nutritional Information Amount Per Serving
  • Calories230
  • Total Fat6g
  • Saturated Fat1g
  • Sodium105mg
  • Carbohydrates32g
  • Dietary Fiber6g
  • Protein16g
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