* Exported from MasterCook *
Ginger Split Pea and Vegetable Curry - 3 pts; 26g Carbohydrate; 8g Dietary Fiber
Recipe By :
Serving Size : 6 Preparation Time :0:50
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Veggie
WW
Amount Measure Ingredient -- Preparation Method
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1 large russet potato -- or Yukon Gold, peeled and cut into 1/2-inch cubes
1/2 cup yellow split peas
1 cup cauliflower florets -- 1-inch pieces
1 cup green bean pieces -- fresh or frozen, 1-inch pieces
1 small eggplant -- (8 ounces) cut into 1/2-inch cubes
1 medium carrot -- cut into 1/4-inch slices
1 3/4 teaspoons salt
1/2 teaspoon ground turmeric
1 tablespoon canola oil
1 teaspoon cumin seeds
4 garlic cloves -- cut into thin slivers
2 fresh green chiles -- such as Thai or serrano chiles, stemmed and thinly sliced crosswise, do not seed
1 tablespoon cornstarch
1/4 cup finely chopped fresh cilantro
4 slices fresh ginger -- long thin slices, cut into matchsticks
juice of 1 medium lime
1 teaspoon clarified butter -- (ghee) or butter (optional)
Place potato in a small bowl and cover with cold water. Place split peas in a large saucepan. Fill the pan halfway with water and rinse the peas by rubbing them between your fingers. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear; drain. Add 4 cups water to the split peas and bring to a boil over medium-high heat. Skim off any foam that rises to the surface. Drain the potato and add to the peas. Return to a boil, reduce heat to medium and simmer, uncovered, for 5 minutes.
Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric. Return to a boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas are soft but firm-looking, 7 to 10 minutes.
Meanwhile, heat oil in a small skillet over medium-high heat. Add cumin seeds and cook until they sizzle and smell fragrant, 15 to 20 seconds. Stir in garlic and chiles to taste; cook, stirring, until the garlic is light brown and the chiles are fragrant, 1 to 2 minutes. Stir the garlic-chile mixture into the cooked vegetables. Scoop a ladleful of cooking liquid from the saucepan to the skillet; swish it around and pour the "washings" back into the saucepan.
Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl until smooth. Stir it into the curry along with cilantro and ginger. Increase heat to medium-high and simmer the curry, uncovered, stirring, occasionally, until it thickens, about 2 minutes. Stir in lime juice and ghee (butter), if using.
Makes 6 servings, generous 1 cup each.
AuthorNote: This hearty, stewlike curry works well with nearly any vegetable; sweet potatoes, winter squash and spinach create a sweeter offering. Don't be alarmed by the number of chiles - the vegetables and split peas bring the heat level down.
Add split peas to soups and stews to make them heartier. Their fiber and protein help to slow digestion, prolonging the release of hormones that trigger the "I'm satisfied" feeling.
Description:
"3 pts"
Cuisine:
"Indian"
Source:
"EatingWell 500 Calorie Dinners by Jessie Price, Nick Micco & The EatingWell Test Kitchen, 2010."
S(Formatted by Chupa Babi):
"Feb 2010"
Yield:
"6 cups"
Start to Finish Time:
"0:50"
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Per Serving (excluding unknown items): 155 Calories; 4g Fat (19.9% calories from fat); 7g Protein; 26g Carbohydrate; 8g Dietary Fiber; 2mg Cholesterol; 642mg Sodium. Exchanges: 1 Grain(Starch)
Nutr. Assoc. : 0 0 0 3569 0 0 0 0 0 0 0 3576 0 0 0 0 0
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