The World's Healthiest Foods

Curried Lentils

This is a great tasting healthy vegetarian bowl meal that will warm you on a cool day. The flavor is even better the next day. It is a good recipe to make when you want to prepare a dish that can be stored in the refrigerator and reheated for a quick meal. Kale is not usually found in such recipes, but it is great and adds more flavor and nutritional benefits making this a complete dish with protein and vegetables.

Curried Lentils Prep and Cook Time: prep time: 15 minutes; cooking time: 30 minute

Ingredients:
1 cup brown or green lentils, washed and picked over
4 cups + 1 TBS vegetable broth
1 medium onion, chopped
3 medium cloves garlic, chopped
2 medium carrots, diced into 1/4 inch pieces
2 medium celery stalks,diced into 1/4 inch pieces
2 cups finely chopped kale
2 tsp curry powder
1 15oz can diced tomatoes (do not drain)
3 TBS chopped fresh cilantro
salt and black pepper to taste
Directions:

  1. Rinse lentils in strainer and sort through, removing debris.
  2. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently, until translucent.
  3. Add garlic, carrots, celery, and kale. Continue to sauté for another couple of minutes. Add curry powder and mix to bring out its flavor.
  4. Add rinsed and drained lentils, broth and tomatoes. Bring to a boil, reduce heat to medium low, and simmer uncovered until lentils and vegetables are tender, about 30 minutes. Add cilantro and season with salt and pepper to taste.

    Serves 4
    Healthy Cooking Tips: Chopping the kale, carrots and celery into the size recommended allows them to cook thoroughly in the time it takes the lentils to cook. The dish also has a better appearance, when they are in proportion to the lentils. In this kind of dish you don’t want them el dente. They are better when cooked longer. Their nutrients are not lost, as they are retained in the broth.

    This page was updated on: 2002-09-27 13:24:20
    © 2002 The George Mateljan Foundation