I have a confession to make: I used to be afraid of cooking beans. I was incredibly nervous about the soaking overnight thing and always wanted to make a bean recipe in a specific moment for a certain need, usually when I did not have the time or patience to soak anything overnight. I got over all of this quite quickly when I realized that lentils (which happen to be one of my favorite beans) don't have to be soaked for the requisite 24 hours. I immediately started to experiment with lentils in the kitchen and found that they are a hearty dish to make for vegetarians, great for enhancing salads and awesome at thickening soups. Tonight's version has Indian flavorings and when served over rice - which cooks in the same amount of time as the lentils - will make a delicious and healthy dinner. Get the recipe, read more
8 medium green onions, chopped (1/2 cup)
1 tablespoon finely chopped gingerroot
1/8 teaspoon crushed red pepper
2 garlic cloves, finely chopped
5 1/4 cups vegetable broth
1 1/2 cups (12 ounces) dried lentils, sorted and rinsed
1 teaspoon ground turmeric
1/2 teaspoon salt
1 large tomato, chopped (1 cup)
1/4 cup shredded coconut
2 tablespoons chopped fresh mint leaves or 2 teaspoons dried mint leaves
3 cups hot cooked rice
1 1/2 cups plain fat-free yogurt
- Spray 3-quart saucepan with cooking spray. Cook onions, gingerroot, red pepper and garlic in saucepan over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender.
- Stir in 5 cups of the broth, the lentils, turmeric and salt. Heat to boiling; reduce heat. Cover and simmer 25 to 30 minutes, adding remaining broth if needed, until lentils are tender.
- Stir in tomato, coconut and mint. Serve over rice and with yogurt.
Nutrition Information: 1 Serving: Calories 300 (Calories from Fat 25 ); Total Fat 3 g (Saturated Fat 2 g); Cholesterol 0mg; Sodium 1130 mg; Total Carbohydrate 60 g (Dietary Fiber 12 g); Protein 19 g Percent Daily Value*: Vitamin A 20 %; Vitamin C 10 %; Calcium 18 %; Iron 34 % Exchanges: 4 Starch
*Percent Daily Values are based on a 2,000 calorie diet.