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 Oxmoor House

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 218
  • Fat: 2.4g
  • Saturated fat: 0.3g
  • Protein: 13.3g
  • Carbohydrate: 37.0g
  • Cholesterol: 0mg
  • Iron: 3.1mg
  • Sodium: 748mg
  • Calories from fat: 10%
  • Fiber: 7.8g
  • Calcium: 61mg

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

  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.
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