lowfat roast vegetables with split pea sauce

[Guest guest]

here's one I want to try -- but i just can't seem to eat pumpkin when it's

105F. that was yesterday's high. It was still 90 at 7:15 pm. unusually hot.

 

I want to try the sauce with white lentils (split urad dal).

 

 

 

 

* Exported from MasterCook *

 

Roast Vegetables with Split Pea Sauce

 

Recipe By :Cole's Home Library Mini-Menus Cookbooks: Healthy Eating

Serving Size : 6 Preparation Time :0:00

Categories : Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

1 3/4 pounds pumpkin or winter squash

1 medium rutabaga

2 medium parsnips

2 large carrots

1 large onion -- sliced

6 garlic clove -- peeled

1 1/2 tablespoons olive oil

1 1/2 tablespoons sumac -- see tip

10 ounces long wheat noodles (linguine, fettucine or udon)

3 tablespoons chopped fresh cilantro

3 cups Split Pea Sauce -- see separate recipe

 

Toss vegetables with combined oil and sumac (see tip). Place in single layer in

large nonstick baking dish. Bake, uncovered, in 450F oven 30 minutes or until

just tender.;

 

Meanwhile prepare noodles until just tender; drain. Keep warm.

 

Combine vegetables in large bowl with pasta and fresh cilantro. Serve with hot

Split pea sauce.

 

PRESENTATION: puddle sauce on serving plate. Top with serving of vegetables and

pasta. Garnish with additional cilantro.

 

SPLIT PEA SAUCE may be made ahead and reheated. (See separate recipe)

 

TIP - Sumac is a Middle Eastern spice that comes from the grated skin of a dark

berry. It has a slightly acidic, astringent flavor. sold as a purple-red powder.

Substitute tamarind, lemon grass, or lemon peel -- to taste.

 

Description:

" pumpkin and root vegetables "

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Per Serving (excluding unknown items): 478 Calories; 7g Fat (12.6% calories from

fat); 17g Protein; 91g Carbohydrate; 13g Dietary Fiber; 1mg Cholesterol; 844mg

Sodium. Exchanges: 5 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0

Fruit; 1 Fat.

 

 

Nutr. Assoc. : 1216 0 0 0 0 0 0 5247 3274 0 0

 

 

* Exported from MasterCook *

 

Split Pea Sauce

 

Recipe By :Cole's Home Library Mini-Menus Cookbooks: Healthy Eating

Serving Size : 0 Preparation Time :0:00

Categories : Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

1/2 cup yellow split peas

3 cups vegetable stock -- divided use

1 small onion -- finely chopped

2 garlic cloves -- crushed

1 teaspoon ground cumin

1 teaspoon ground coriander

1 1/2 tablespoons lemon juice

1/4 cup water

 

Rinse peas under cold water; drain.

 

Combine peas, two-thirds of the stock, onion and garlic in large pan. Bring to

boil; simmer, uncovered, 30 minutes or until peas are soft.

 

Blend or process mixture with spices and remaining stock, juice and water.

Return to the pan and heat.

 

Recipe appears in the Curries volume of the mini-menu series by Cole.

 

Description:

" Thin yellow split pea puree; see " roast vegetables with split pea sauce

^Cole " "

Yield:

" 3 cups "

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Per Serving (excluding unknown items): 892 Calories; 14g Fat (13.3% calories

from fat); 44g Protein; 154g Carbohydrate; 37g Dietary Fiber; 7mg Cholesterol;

4903mg Sodium. Exchanges: 9 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 3

Fat.

 

NOTES : May be made with other lentils and legumes.

 

Nutr. Assoc. : 5096 0 0 0 0 0 0 0

 

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