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Sprout, Bean & Vegetable Stew

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Recipe

 

Yield

4 servings

Prep

10 min

Cook

1 hrs

Ready

2 hrs
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
1 cup lentils, yellow
*
teaspoon turmeric
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1 pound brussels sprouts
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¼ pound green beans
sliced
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1 tablespoon tamarind
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3 tablespoons vegetable oil
light
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¾ teaspoon mustard seeds, black
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¼ teaspoon fenugreek seeds
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2 teaspoons garlic
chopped
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1 tablespoon sambar powder
*
2 teaspoons salt
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2 tablespoons cilantro
chopped
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Ingredients

Amount Measure Ingredient Features
237 ml lentils, yellow
*
1.7 ml turmeric
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453.6 g brussels sprouts
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113.4 g green beans
sliced
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15 ml tamarind
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45 ml vegetable oil
light
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3.8 ml mustard seeds, black
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1.3 ml fenugreek seeds
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1E+1 ml garlic
chopped
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15 ml sambar powder
*
1E+1 ml salt
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3E+1 ml cilantro
chopped
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Directions

Wash lentils.

Put in a large pot with turmeric and 4 cups of water.

Bring to a boil, reduce heat and simmer, partially covered, for 30 minutes.

Add another ¾ cups water and continue to simmer for another Stir often to prevent burning. You should have a stiff puree. Set aside. While lentils are cooking, wash vegetables and dry. Prepare sprouts as you would for any cooking. Heat oil in a deep saucepan and when very hot, add mustard seeds. After 15 seconds, add fenugreek. Then add garlic and sambaar powder. Stir for a moment and add sprouts and beans. Fry the vegetables, turning and tossing them for 2 to 3 minutes. Add tamarind paste, salt and ¼ cup warm water. Reduce heat and cook, covered, for 20 minutes. Add lentils to the vegetables. Cook for another 10 to 15 minutes, or until the vegetables are completely cooked. Stir in coriander and serve with plain cooked rice.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 157g (5.5 oz)
Amount per Serving
Calories 14665% from fat
 % Daily Value *
Total Fat 11g 16%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1473mg 61%
Total Carbohydrate 4g 4%
Dietary Fiber 4g 16%
Sugars g
Protein 7g
Vitamin A 22% Vitamin C 126%
Calcium 6% Iron 10%
* based on a 2,000 calorie diet How is this calculated?
 
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