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Curry Lentils and Kale

 
Curry Lentils and Kale
118

This hearty and healthy Indian style dish is quick-easy to make, and it's tasty.

Yield

4

servings

Prep

8

min

Cook

30

min

Ready

40

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 cup lentils, green
rinsed
1 ¼ teaspoons salt
16 ounces kale
1 pound, stem removed, well washed, and roughly chop the leaves
1 tablespoon olive oil
or canola oil
2 teaspoons coriander
ground
2 teaspoons cumin
ground
1 teaspoon dry mustard
1 x cayenne pepper
or red pepper flakes, to taste
*
1 teaspoon curry powder
3 cloves garlic
or to taste, minced
1 ½ inches ginger root
freshly minced
*
1 x cilantro
freshly chopped, optional
*
1 each Yogurt with Cumcumber and Mint (Kheere Ka Raita)
1 x Yogurt Naan

Directions

Add the lentils and 6 cups of water, and salt into a medium saucepan, and bring to a boil, allow to boil for 5 minutes.

Reduce the heat to simmer until the lentils are tender but not mush, about 20 minutes.

Stir in the kale during the last 5 minutes of simmering.

Drain the lentil-kale mixture, reserving 1 cup of cooking water.

Meanwhile add the olive oil in a large skillet over medium heat.

Add coriander, cumin, mustard, cayenne pepper and curry powder, and cook for 1 minutes.

Stir in the garlic and ginger, cook until fragrant, 2 to 3 minutes.

Pour the lentil-kale mixture and reserved cooking water into the skillet.

Cook under medium-low heat for 3 to 5 minutes.

Season with salt to taste.

Serve with cilantro, raita or yogurt, and naan bread if desired.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 94g (3.3 oz)
Amount per Serving
Calories 23117% of calories from fat
 % Daily Value *
Total Fat 4g 7%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 757mg 32%
Total Carbohydrate 12g 12%
Dietary Fiber 16g 64%
Sugars g
Protein 29g
Vitamin A 99% Vitamin C 71%
Calcium 10% Iron 29%
* based on a 2,000 calorie diet How is this calculated?

 

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