Red Lentil Stew With Yogurt Sauce
Created by Engrossed on May 12, 2013
- Servings: 8
- Prep Time: 15m
- Cook Time: 30m
- Recipe #9548
Ingredients
- YOGURT SAUCE
- 1 cup plain nonfat yogurt
- 1/4 cup fresh cilantro leaves
- LENTIL STEW
- 2 teaspoons canola oil
- 1 to 2 large onion, coarsely chopped (3 cups)
- 1 to 2 red bell pepper, coarsely chopped (2 cups)
- 6 garlic cloves, coarsely chopped
- 1 to 2 tablespoons curry powder
- 5 1/4 cups organic vegetable broth
- 1 (14 1/2 ounce) can whole tomatoes, undrained (or fresh tomatoes)
- 1 pound dried small red lentil
- 1 tablespoon fresh ginger, peeled and finely grated
- 1/8 teaspoon ground cayenne pepper, more to taste
- Salt, to taste
How to Make
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Step 1: Yogurt Sauce: Combine yogurt and cilantro in a small bowl. Use an immersion blender to finely chop cilantro and blend it in with the yogurt. Cover and chill.
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Step 2: Lentil Stew: Heat oil in a large saucepan over medium heat. Add onion, bell pepper, and garlic; saute 8 minutes or until tender.
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Step 3: Add curry; cook 1 minute, stirring constantly.
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Step 4: Add broth and tomatoes to pan; bring to a boil.
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Step 5: Stir in lentils. Cover and reduce heat, and simmer 30 minutes or until lentils are very soft. Stir in ginger.
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Step 6: Using an immersion blender in pan, coarsely puree lentil mixture. Stir in cayenne pepper and salt if desired.
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Step 7: Serve lentil mixture with yogurt sauce. It's very pretty if you swirl it in.
Nutritional Facts
- Serving Size: 1 (407.8 g)
- Calories 152.7
- Total Fat - 4.1 g
- Saturated Fat - 1.2 g
- Cholesterol - 10.2 mg
- Sodium - 605.7 mg
- Total Carbohydrate - 20.9 g
- Dietary Fiber - 3.5 g
- Sugars - 13.7 g
- Protein - 9.7 g
- Calcium - 126 mg
- Iron - 1.1 mg
- Vitamin C - 40.9 mg
- Thiamin - 0.1 mg