BEANS: Indian-Spiced Lentils with Kale - 5 pts; 40g Carbohydrate; 17g Dietary Fiber

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* Exported from MasterCook *

 

Indian-Spiced Lentils with Kale - 5 pts; 40g Carbohydrate; 17g Dietary Fiber

 

Recipe By :Cook's Illustrated, 3/1995

Serving Size : 4 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowerCarbs

LowFat (Less than 25%) Quick

Spicy Vegan

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup red lentils -- picked over and rinsed

1 teaspoon table salt

1 pound kale -- stemmed, rinsed, and coarsely chopped

2 tablespoons unsalted butter

1 teaspoon ground coriander

1/2 teaspoon ground cumin

1/2 teaspoon dry mustard

1/4 teaspoon red pepper flakes -- or to taste

2 cloves garlic -- minced

2 teaspoons minced fresh ginger

 

1. Bring lentils, 6 cups water, and salt to boil in medium saucepan; boil for 5

minutes. Reduce heat; simmer until lentils are tender but still hold their

shape, 20 to 25 minutes, adding kale during last 5 minutes of cooking. Drain,

reserving 1 cup cooking liquid.

 

2. Meanwhile, heat butter in large skillet over medium heat. Add next four

ingredients; sauté to develop flavors, about 1 minute. Add garlic and ginger;

sauté until softened and fragrant, about 2 minutes. Add lentils and kale and

reserved cooking liquid. Simmer to blend flavors, about 5 minutes. Adjust

seasonings and serve.

 

 

Serves 4

 

ChupaNote: love this dish. Serve over brown basmati rice or whole wheat orzo,

with wedges of lime and favroite pickles.

 

Description:

" 5 pts "

Cuisine:

" Italian "

S(Formatted by Chupa Babi):

" 07.15.08 "

Start to Finish Time:

" 0:35 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 276 Calories; 7g Fat (22.0% calories from

fat); 18g Protein; 40g Carbohydrate; 17g Dietary Fiber; 16mg Cholesterol; 637mg

Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 1 1/2 Fat.

 

 

Nutr. Assoc. : 903920 0 0 0 0 0 0 0 0 0