Curried Lentils and Vegetables
Ingredients
- 2 Tbsp canola oil 30 mL
- 1 medium onion, minced
- 2 cloves garlic, minced
- 2 tsp curry powder 10 mL
- 1 tsp ground cinnamon 5 mL
- ½ tsp ground cloves 2 mL
- ½ tsp dried thyme 2 mL
- 1 cup water 250 mL
- ½ cup dried green lentils, rinsed 125 mL
- 1 cup carrots, peeled and diced 250 mL
- 1 medium sweet potato, peeled and cubed
- 1 (14 oz / 398 mL) can low sodium diced tomatoes
- 1 Tbsp cooking sherry 15 mL
- ¼ tsp freshly ground pepper 1 mL
- chopped cilantro, optional garnish
Instructions
- 1. In large saucepan with lid, heat canola oil to medium. Add onion and sauté until softened, about 5 minutes. Add garlic, curry powder, cinnamon, cloves and thyme. Stir and cook for about 2 minutes.
- 2. Add water, lentils, carrots, sweet potato, tomatoes (and their liquid) and sherry. Simmer for about 15 minutes or until vegetables are tender.
- 3. Season to taste with pepper and garnish with cilantro, if using. Serve.
Yield
4 servings
serving size
2/3 cup (150 mL)
nutritional analysis
Per Serving
| Calories | 150 |
| Total Fat | 5 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 22 g |
| Fiber | 5 g |
| Sugars | 5 g |
| Protein | 5 g |
| Sodium | 210 mg |
| Potassium | 313 mg |
