Spicy Yellow Soybean, Lentil, and Carrot Curry

Spicy Yellow Soybean, Lentil, and Carrot Curry Recipe
Karry Hosford
Look for canned soybeans next to the garbanzo beans in the supermarket.

Yield:

6 servings (serving size: 1 cup curry and 1 tablespoon yogurt)

Recipe from

Cooking Light

Nutritional Information

Calories 314
Caloriesfromfat 28 %
Fat 9.7 g
Satfat 1.3 g
Monofat 3.2 g
Polyfat 3.9 g
Protein 22.8 g
Carbohydrate 39.5 g
Fiber 11.8 g
Cholesterol 0.0 mg
Iron 6.2 mg
Sodium 937 mg
Calcium 163 mg

Ingredients

1 tablespoon olive oil
2 1/3 cups finely chopped onion
1 tablespoon red curry paste
4 cups vegetable broth, divided
2 cups finely chopped carrot
2 tablespoons minced peeled fresh ginger
1/8 teaspoon ground red pepper
3 garlic cloves, minced
1 cup dried small red lentils
1 (15-ounce) can yellow soybeans, rinsed and drained
1/3 cup minced fresh cilantro
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 tablespoons plain fat-free yogurt
Fresh cilantro sprigs (optional)

Preparation

Heat the oil in a large saucepan over medium-high heat. Add onion; sauté 3 minutes or until tender. Stir in curry paste; cook 1 minute. Add 1/2 cup broth, carrot, ginger, red pepper, and garlic; cook 6 minutes or until carrot is tender, stirring occasionally. Add 3 1/2 cups broth, lentils, and soybeans; bring to a boil. Reduce heat; simmer 10 minutes or until lentils are tender. Stir in cilantro, salt, and black pepper. Divide evenly among 6 bowls; dollop with yogurt. Garnish with cilantro sprigs, if desired.

Judy Lockhart,

Cooking Light

January 2004
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