365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Indian-Spiced Lentil Ragu

Tuesday, January 22, 2013

[Healthy_Recipes_For_Diabetic_Friends] Indian-Spiced Lentil Ragu - 6 pts plus; 34g Carbs, 16g Fiber

Indian-Spiced Lentil Ragu - 34g Carbs, 16g Fiber

Recipe By:
Serving Size: 4
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals)     Lower Carbs
                Low Fat (Less than 30%)          Vegan

3/4 cup brown lentils
10 ounces frozen spinach -- (1 package), thawed
2 Tablespoons canola -- or other neutral oil
1 medium yellow onion -- chopped
2 garlic cloves -- minced
1 1/2 teaspoons grated fresh ginger
1 Tablespoon curry powder -- hot or mild
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
14 1/2 ounces canned diced tomatoes -- undrained
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup plain vegan yogurt

Bring a medium saucepan of salted water to boil over high heat. Add the lentils, return to a boil, then reduce heat to low. Cover and cook until tender, 40 to 45 minutes. During the last 5 minutes of cooking, add the spinach. Drain and set aside.

In a large skillet, heat the oil over medium heat. Add the onion, cover and cook until tender, about 7 minutes. Stir in the garlic, ginger, curry powder, coriander, and cumin. Cook for 1 minute, then add the tomatoes with their juice and cook, stirring to blend the flavors, for 5 minutes. Stir in the cooked lentils and spinach, salt,
and pepper. Simmer until the mixture is hot and the flavors are blended, about 10 minutes. Taste and adjust the seasoning, adding a bit more curry powder or salt if necessary. Serve hot with the yogurt on the side.

Makes 4 servings

Author Note: Multiple flavor layers transform everyday lentils into a
special dish that is especially good served over fragrant basmati rice to catch every drop of the delicious sauce.

Splurge a Little: Use fresh spinach instead of frozen, adding it when you add the tomatoes.

Cuisine: "Indian"
Source: "Vegan on the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi): "Jan 2013"
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Per Serving (excluding unknown items): 263 Calories; 9g Fat (28.3%
calories from fat); 16g Protein; 34g Carbohydrate; 16g Dietary Fiber; 4mg Cholesterol; 690mg Sodium

Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.

NOTES: Less than $2.00 per serving