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Lentil Pumpkin Curry
This curry has lots of spice flavor but not spice heat. If you'd like some heat, add 1/4 teaspoon or more crushed red pepper flakes or a spicier curry powder along with the other spices when sautéing the onions.
Makes 5 servings
2 to 3 tablespoons water
1 cup finely chopped onion
1 tablespoon mild curry powder
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon garam masala
1 teaspoon sea salt
1 1/2 cups dried green or brown lentils, rinsed and drained
1 (15-ounce) can pumpkin puree or sweet potato puree
2 3/4 cups water
2 cups chopped apples
1 1/2 to 2 tablespoons freshly squeezed lemon juice (optional, but perks up flavor nicely)
In a large pot, combine 2 tablespoons water, onion, curry powder, coriander, cinnamon, garam masala, and salt. Cover and cook over medium or medium-high heat, stirring once, for 4 to 5 minutes, until onion starts to soften. If the onion sticks, add another splash of water.
Add the lentils and stir for a few minutes, then add the pumpkin and the water. Increase the heat to high and bring to a boil. Reduce the heat to low, add the apples, cover, and simmer for 45 to 50 minutes (or longer), until the lentils are tender and the water is absorbed. If the curry is too liquid for your taste, you can reduce it (uncovered) for another 15 minutes or so. Add the lemon juice, stir to incorporate, and serve.
Source: The Cheese Trap, by Neal Barnard, M.D.; recipe by Dreena Burton, chef, founder of plantpoweredkitchen.com
Per serving (1/5 of recipe): Calories: 257; Protein: 16 g; Carbohydrate: 50 g; Sugar: 10 g; Total Fat: 1 g; Calories from Fat: 4% ; Fiber: 14 g; Sodium: 483 mg
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.