Indian Lentil Stew

1	T	Olive oil
2	Medium	Onions, finely chopped
2	Cloves	Garlic, minced
1	lb	Dried lentils, rinsed
2	Cups	Puréed canned tomatoes
6	Cups	Chicken or vegetable broth
1	T	curry powder
1	T	cumin, ground
1	T	fresh minced ginger
1	T	cilantro, chopped ( optional )
		Salt to taste

 1.       Cook onions in oil until softened.  Add garlic and lentils, stirring a few minutes to coat.  Add remaining ingredients, except for salt and bring to boil. 

2.       Reduce heat to simmer, uncovered, until lentils are soft, about 40 minutes.  Season with salt. 

3.       If you want a thinner soup, add more broth. 

Nutrition: Makes 8 servings.  320 calories per serving, 2.5 g fat, 16 g protein, 43 g carbs, 20 g fiber.

Notes:  I usually freeze half for another meal and\or freeze lunch portion sizes.

So, why?                                   

•  Lentils are good for you – high fiber content and protein, filling food
•  The indian spices are high in antioxidants as are the tomatoes

Chunky Homemade Tomato Soup

2	t	Olive oil
1	Large	Onion, halved and thinly sliced
1		Carrot, chopped
2	T	Tomato paste
1	Sprig	Fresh thyme (or ½ t dried)
28	oz	Diced tomatoes, including juice
1	Cup	Tomato juice
1	t	Sugar (optional)
¼	Cup	Fresh basil, chopped

1. Sauté onion and carrots in oil.  Sprinkle with salt and pepper.  Cook, stirring, until vegetables begin to soften (3-5 minutes).
2. Add tomato paste, lower heat and continue to cook until paste begins to darken (don’t let it burn) about 1 -2 minutes.
3. Strip thyme leaves from stem and add to pot along with tomatoes.  Cook, stirring occasionally, until tomatoes break down (10-15 minutes).  Add 1 cup juice and 1 cup water and bring to a boil, then adjust heat so mixture just simmers – cook 5 more minutes.
4. Taste and adjust seasonings (if tastes flat but salty enough, add sugar).  Garnish with basil and serve.

Nutrition: Makes 4 servings (about 1 ½ cups each).  110 calories per serving, 2.5 g fat, 3 g protein, 16 g carbs, 4 g fiber.

Variations

• Add 1 T of curry powder or chili powder Or add 1 teaspoon smoked paprika  along with tomato paste
• Add ½ cup of a grain such as rice, bulgur couscous or quinoa when add tomatoes along with an extra 1 cup of water.

So, why?                                   

• Filling soup for small calorie count
• Tons of lycopene from the tomatoes

Cauliflower and Red Lentil Curry

½	Cup	Red lentils
1	Small	Onion, chopped
2	tsp	Curry powder
½	tsp	Salt
¼	tsp	Turmeric
2	tsp	Vegetable oil
1	tsp	Cumin seeds
¼	tsp	Cayenne
2	tsp	Lemon juice
1	T	Cilantro, chopped
14	Oz	Can diced tomatoes, drained
4	Cups	Cauliflower florets
2	tsp	Ginger, minced (jarred is fine)
1		Jalapeno, seeded and chopped
3	Cloves	Garlic,minced
1	Cup	Cooked rice

 

1.       Simmer lentils, onions, curry, salt and turmeric in 2 cups water.  Cover and cook 45 minutes.  Add tomatoes, cauliflower, jalapeno, and simmer 10 minutes. Remove from heat.

2.       Heat oil in a small skillet over medium high heat.  Cook cumin seeds 10 secords.  Add garlic and ginger and sauté 1 minute.  Stir in cayenne.  Add mixture to cauliflower.  Stir in lemon juice, cilantro.

 

So, why?                                   

• Great vegetarian meal with lots cauliflower
• Lentils are a great legume to add as they are easy to cook and don’t come with all the salt of canned beans. Check out the benefits.

 Notes:

• Original recipe called for 1 tsp of sugar but I dropped that out