Cooking Light October 2007
Quick-cooking red lentils don't need to be pureed since they break down as they cook. Lentils are a great source of protein, as well as fiber. This recipe gives 20 percent of your daily fiber goal. Serve over brown rice with a side of broccoli for a vegetarian meal.
1 tbsp olive oil, divided
1 medium onion, cut into 1/4-inch thick slices
1 tsp mustard seeds
1/2 tsp coriander seeds
1/2 tsp cumin seeds
1 whole clove
1/4 tsp ground cinnamon
1/8 tsp ground cardamom
1 dried hot red chile
1 tbsp minced peeled fresh ginger
1 garlic clove, minced
4 cps organic vegetable broth (such as Swanson Certified Organic)
1 cup dried small red lentils
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1/4 cup chopped fresh cilantro
1 tbsp fresh lime juice
1. Heat 1 teaspoon oil in a large heavy cast-iron skillet over medium-high heat. Add onion to pan; cook 2 minutes or untill charred. Carefully turn over onion, and cook an additional 4 minutes or until blackened and charred. Remove from heat. Coarsely chop; set aside.
2. Combine mustard seeds, coriander seeds, cumin seeds, and clove in a small skillet over medium heat. Cook 1 1/2 minutes or until fragrant, stirring frequently. Remove from heat. Combine mustard mixture, cinnamon, cardamom, and chile in spice or coffee grinder. Pulse until ground.
3. Heat remaining 2 teaspoons oil in a small Dutch oven over medium-high heat. Add ginger and garlic to pan; saute 1 minute. Stir in spices; saute 1 minute. Add broth, lentils, and tomato to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover; add onin, and cook 10 minutes. Stir in cilantro and juice.
It seems this recipe calls for 3 different pans. I used 1 pot only and did my spices first, then the onions, then the rest of the recipe. Also, a bonus, this recipe is in The Daily Plate database.
Serves: 7 (serving size: 1 cup)
Nutritional Information:
Calories 149 (17% from fat)
Fat 2.8g (sat .3g, mono 1.6g, poly 0.3g)
Protein 8.4g
Carbohydrates 23.6g
Fiber 5.5g
Cholesterol 0
Iron 2.1mg
Sodium 354mg
Calcium 33mg
