Curried Red Lentil Mash

recipe
Substitute vegetable broth for the chicken broth, double the serving size, and you have a delicious meatless entrée.

Yield:

4 servings (serving size: 1/2 cup)

Recipe from

Oxmoor House

Recipe Time

Prep: 6 Minutes
Cook: 22 Minutes

Nutritional Information

Calories 218
Fat 2.4 g
Satfat 0.3 g
Protein 13.3 g
Carbohydrate 37.0 g
Cholesterol 0 mg
Iron 3.1 mg
Sodium 748 mg
Caloriesfromfat 10 %
Fiber 7.8 g
Calcium 61 mg

Ingredients

2 teaspoons olive oil
3/4 cup chopped onion (1 small)
2 garlic cloves, minced
2 cups fat-free, less-sodium chicken broth
1 cup dried small red lentils
1 teaspoon hot curry powder (such as The Spice Hunter)
1/2 teaspoon salt
2 tablespoons mango chutney
1 tablespoon chopped fresh cilantro
1/4 cup plain fat-free yogurt (optional)

Preparation

Heat oil in a medium saucepan over medium heat. Add onion and garlic; sauté 2 minutes. Add chicken broth and next 3 ingredients. Bring to a boil. Cover, reduce heat, and simmer 16 minutes or until liquid almost evaporates, stirring occasionally.

Stir in chutney; cook 1 minute or until thoroughly heated. Sprinkle with cilantro. Top each serving with yogurt, if desired.

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2004
My Notes

Only you will be able to view, print, and edit this note.

Add Note