Wednesday, February 18, 2009

Quick Spiced Indian Lentils and Vegetables

This Indian inspired vegetarian dish is easy to prepare and has a nice exotic flavor. Using canned lentils cuts down preparation time, but you can use regular dry lentils cooked according to the package or canned chickpeas if you prefer. Serve with brown rice and top with yogurt for a warm hearty meal.


1 eggplant cut into one inch cubes (about 4 cups)
3/4 cup chopped white onion
1 package of sliced mushrooms (about 3 cups)
4 cups raw spinach, rinsed well
One 15 ounce can of lentils, rinsed (I used West brae) or 1.5 cups cooked lentils
1/2 bouillon cube (chicken or vegetable, *use a gluten free brand like Herb-Ox if you are on a gluten-free diet ) + 1 cup water (or 1 cup of chicken or vegetable broth, *use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 to 1.5 teaspoons curry powder
1 to 1.5 teaspoons cumin
ICB or olive oil sprayer or 1 teaspoon of olive oil
instant or microwave brown rice (optional, to serve with meal)
Greek or regular plain nonfat yogurt (optional, for garnish)


Spray a large deep pan with ICB or olive oil sprayer (or drizzle with 1 teaspoon olive oil). Put on medium heat and add the eggplant cubes and onion to brown for about 5 minutes. Throw in the sliced mushrooms, add a couple more sprays of ICB or olive oil and cook for another few minutes. Put in the lentils, bouillon cube + water (or 1 cup broth), curry and cumin and stir well. Simmer uncovered for a 2-3 minutes. Reduce the heat to low, throw in the fresh spinach, folding it into the warm lentil mixture, and cover until spinach gets soft. Serve with brown rice and top with yogurt if desired.


As previously listed above, canned chickpeas can be used instead of lentils. Dry lentils can be used in place of canned lentils-prepared according to package directions to yield 1.5 cups cooked.

Makes 5 cups, four servings

Serving size: 1 + 1/4 cups (lentil mixture only) Calories 152 Protein 10 g Carb 25 g Fiber 7 g Sugars 6 g Fat 2 g saturated fat 0 g Sodium 307 mg saturated fat 1 g Sodium 383 mg


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