Linda Gassenheimer/TNS/TNS

Vegetarian lentil curry hearty stay-at-home meal

From www.mctdirect.com
By
By Linda Gassenheimer, Tribune News Service
Linda Gassenheimer/TNS/TNS

Lentil Curry and Cashews

Savor a taste of India with this vegetarian lentil curry. Cashew nuts add flavor and a crunchy texture. Baby kale is just wilted in the curry sauce. Baby kale has a milder flavor, is more tender and works perfectly in this recipe.

A note about spices: The recipe calls for curry powder, ground ginger and ground cumin. Spices lose their flavor after about 6 months. If yours are slight gray or have lost their aroma, it's time for new ones.

Helpful Hints:

- Regular onion can be used instead of frozen.

- 2 crushed garlic cloves can be used instead of minced garlic.

Countdown:

- Prepare ingredients.

- Make lentil curry.

Shopping List:

To buy: 1 package frozen onions, 1 small container minced garlic, 1 small container ground ginger, 1 small container curry powder, 1 small container ground cumin, 2 cans lentils, 1 can lite coconut milk, 1 can reduced-sodium diced tomatoes, 1 bunch baby kale, 1 bunch cilantro, 1 container dry roasted cashews without salt, 1 can olive oil spray and 1 carton reduced-fat sour cream.

Staples: salt and fresh peppercorns.

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LENTL CURRY AND CASHEWS

Recipe by Linda Gassenheimer

Olive oil spray

1 cup frozen chopped onion

1 teaspoon minced garlic

1/2 teaspoon ground ginger

1 tablespoon curry powder

1 teaspoon ground cumin

2 cups rinsed and drained canned lentils

1/2 cup lite coconut milk

1/2 cup drained reduced-sodium diced tomatoes

1 cup baby kale

Salt and freshly ground black pepper

2 tablespoons chopped cilantro

1/2 cup cashew nuts, dry roasted without salt

2 tablespoons reduced-fat sour cream

Heat large skillet over medium-high heat and spray with olive oil spray. Add onion, garlic and ginger. Saute 2 to 3 minutes. Add curry powder and ground cumin. Saute another minute. Stirring to combine all ingredients. Add the lentils, coconut milk and tomatoes. Stir again. Cook 5 minutes. Add the kale and stir until wilted 1 to 2 minutes. Add salt and pepper to taste. Serve in bowls and sprinkle cilantro and cashews on top. Add a tablespoon of sour cream to each bowl.

Yield 2 servings.

Per serving: 579 calories (40% from fat), 25.4 g fat (7.7 g saturated, 11.8 g monounsaturated), 6 mg cholesterol, 27.6 g protein, 70.1 g carbohydrates, 21.7 g fiber, 63 mg sodium.

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(Linda Gassenheimer is an author of over 30 cookbooks. Her newest is "The 12-Week Diabetes Cookbook." Find her on Facebook (@FoodNewsandViews) and Twitter (@LGassenheimer), and listen to her podcasts at www.880thebiz.com.)