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Curried Red Lentil Mash

Prep time 6 mins
Cook time 22 mins
Yield 4 servings (serving size: 1/2 cup)
Substitute vegetable broth for the chicken broth, double the serving size, and you have a delicious meatless entrée.

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)

Nutrition 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

How to Make It

  1. 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.

  2. 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