Curried Red Lentil Mash

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

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.

Note:

Oxmoor House Healthy Eating Collection

January 2004