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Recipe of the Week

Feb. 19, 2013

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Serve this dish on brown rice for added fiber. Brown rice tastes great and is easy to make. Food for Life instructor Katherine Lawrence shows you how>

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Curried Lentil and Tomato Stew

curried lentil and tomato stew

This is a wonderfully warm and filling dish to serve during the winter months. For some added heat, try adding diced jalapeno peppers after you’ve added the onion.

Ingredients

Makes 3 servings

1/2 yellow onion, diced
1 carrot, diced
1 teaspoon fresh ginger, grated
3 cloves garlic, minced
2 teaspoons curry powder
1 teaspoon fenugreek seeds
2 ripe tomatoes, diced
4 cups low-sodium vegetable broth
1/4 cup tomato paste
1 cup green or brown lentils
1 teaspoon salt

Directions

Over medium-high heat, sauté the onion in water until browned. Reduce the heat to medium. Add the carrot, ginger, garlic, curry powder, fenugreek, and tomatoes, sautéing for about 1 minute. Add the vegetable broth and tomato paste, stirring until the tomato paste is thoroughly combined with the broth. Bring the stew to a simmer.

Add the lentils and stir. Once the stew comes back to a simmer, cover the pot and reduce the heat to low. Cook the soup for 20 to 30 minutes or until the lentils are soft. Serve over basmati rice.

Per serving (1/3 recipe): 276 calories; 1.2 g fat; 0.2 g saturated fat; 3.7% calories from fat; 0 mg cholesterol; 18.3 g protein; 52.1 g carbohydrates; 10.9 g sugar; 13.5 g fiber; 1015 mg sodium; 79 mg calcium; 7.3 mg iron; 21.6 mg vitamin C; 2698 mcg beta-carotene; 2.3 mg vitamin E

Recipe adapted from 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; original recipe by Jason Wyrick of Vegan Culinary Experience

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org