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Karry Hosford Photo by: Karry Hosford

Spicy Yellow Soybean, Lentil, and Carrot Curry

Look for canned soybeans next to the garbanzo beans in the supermarket.

Cooking Light JANUARY 2004

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

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.

Nutritional Information

Amount per serving
  • Calories: 314
  • Calories from fat: 28%
  • Fat: 9.7g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 3.2g
  • Polyunsaturated fat: 3.9g
  • Protein: 22.8g
  • Carbohydrate: 39.5g
  • Fiber: 11.8g
  • Cholesterol: 0.0mg
  • Iron: 6.2mg
  • Sodium: 937mg
  • Calcium: 163mg
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Spicy Yellow Soybean, Lentil, and Carrot Curry recipe

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