AICR Curried Lentil Stew

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AICR Curried Lentil Stew

2 tsp. olive oil

1 cup chopped onion

2 carrots, peeled and chopped

2 garlic cloves, minced

1 Tbsp. curry powder

2 bay leaves

4 cups fat-free, reduced sodium vegetable or chicken broth

1 can (28 oz.) whole tomatoes

1 cup lentils, rinsed and picked over to remove dirt

2 cups diced red potatoes (cut into 1-inch cubes)

2 Tbsp. chopped fresh cilantro

Salt and freshly ground black pepper, to taste

 

 

 

 

 

 

In large saucepan, heat oil over medium heat. Add onion, carrots and

garlic and saute 2 minutes. Add curry and bay leaves and stir to coat.

Add broth, tomatoes and lentils and bring mixture to boil, breaking up

tomatoes as they cook. Reduce heat, cover and simmer 30 minutes, until

lentils are tender. Add potatoes and simmer, uncovered, 20 minutes,

until fork-tender. Remove from heat, discard bay leaves and stir in

cilantro. Season to taste with salt and pepper.

 

Makes 8 servings, each 1 cup. Per serving: 161 calories, 2 g total fat

(<1 g saturated fat), 29 g carbohydrates, 10 g protein, 10 g dietary

fiber, 451 mg sodium.

 

Source: American Institute Cancer Research Online Newsletter, Oct 3,

2006

Formatted by Chupa Babi in MC: 10.03.06

 

For a Columbus Day dinner, make a meal that shows how the Old World

and the New World got together. Here's a recipe for that blends Old

World flavors the sailors knew, such as lentils and onions, with New

World ingredients such as tomatoes and potatoes for a delicious dish.

 

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