CL Spicy Yellow Soybean, Lentil, and Carrot Curry - 6 pts

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CL Spicy Yellow Soybean, Lentil, and Carrot Curry - 6 pts

1 tablespoon olive oil

2 1/3 cups finely chopped onion

1 tablespoon red curry paste

4 cups vegetable broth, divided

2 cups finely chopped carrot

2 tablespoons minced peeled fresh ginger

1/8 teaspoon ground red pepper

3 garlic cloves, minced

1 cup dried small red lentils

1 (15-ounce) can yellow soybeans, rinsed and drained

1/3 cup minced fresh cilantro

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

6 tablespoons plain fat-free yogurt

Fresh cilantro sprigs (optional)

 

 

 

 

 

Heat the oil in a large saucepan over medium-high heat. Add onion;

sauté 3 minutes or until tender. Stir in curry paste; cook 1 minute.

Add 1/2 cup broth, carrot, ginger, red pepper, and garlic; cook 6

minutes or until carrot is tender, stirring occasionally. Add 3 1/2

cups broth, lentils, and soybeans; bring to a boil. Reduce heat;

simmer 10 minutes or until lentils are tender. Stir in cilantro, salt,

and black pepper. Divide evenly among 6 bowls; dollop with yogurt.

Garnish with cilantro sprigs, if desired.

 

Yield: 6 servings (serving size: 1 cup curry and 1 tablespoon yogurt)

 

CALORIES 314 (28% from fat); FAT 9.7g (sat 1.3g,mono 3.2g,poly 3.9g);

PROTEIN 22.8g; CHOLESTEROL 0.0mg; CALCIUM 163mg; SODIUM 937mg; FIBER

11.8g; IRON 6.2mg; CARBOHYDRATE 39.5g

 

Cooking Light, JANUARY 2004

Formatted by Chupa Babi in MC: 01.02.07

 

Look for canned soybeans next to the garbanzo beans in the

supermarket.

 

 

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