RED LENTILS W/ COCONUT MILK

Red Lentils with Coconut Milk

 

This is one of my favorite foods - its fast, delicious, and easy to throw together in five minutes for a quick simmer. It is so simple that I make this in a small cooker in our BE office at least once a week. The red lentils have no skins, so they actually fall apart, which is why this is such a tender bow of golden goodness.

1 tablespoon olive oil
1 medium onion, diced
4 cups chicken broth
1 pound dried small red lentils, rinsed and picked over
One 13-ounce can light coconut milk (NOT the sweetened kind)
1 teaspoon curry powder or better yet Garam Masala spice (it's getting easier to find this)
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped cilantro - good but optional

Saute onion in the oil, in a large pot over medium high heat until golden. Add the broth, lentils, coconut milk, curry powder, salt and pepper. Bring to a boil over medium-high heat; reduce heat to low. Simmer, stirring occasionally, 20 to 25 minutes, until the lentils are soft. Add additional water or broth to adjust thickness of soup to your likeness.

Season with additional salt and pepper to taste. Stir in cilantro.

Yields 8 one-cup servings
Calories 209,
fat 4 grams,
carbs 38 grams,
fiber 15 grams,

protein 18 grams

CURRIED LENTILS

Curried Lentils

 

This is a great vegetarian dish, or you can add ham to it and kick up the protein even more. This thickens as it sets for a day or so and is hearty for a quick lunch. Make up a pot of fragrant Basmati rice to ladle it over for your family and there's your complete meal!

Don't be afraid of lentils. They are pretty hard to mess up...just let them simmer until they are soft. If the liquid starts to get low, add some more broth. You can use red, yellow, beluga or the regular old lentils you find everywhere

1 tablespoon olive oil
2 medium onions, diced
4 medium carrots, diced
3 stalks celery, diced
1 small yellow bell pepper, diced
2 large garlic cloves, minced
1 tablespoon finely minced fresh ginger root
2 tablespoons curry powder
1/8 teaspoon cayenne
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon black pepper
2 cups lentils
8 cups vegetable or chicken stock (Swanson Natural Goodness Low Sodium is an excellent choice)
One 15-oz can lite coconut milk

In a large stockpot heat olive oil over medium heat. Add onions, carrots, celery, yellow pepper, ginger and garlic. Cook for 10 minutes or until softened. Add curry powder, cayenne, cumin, salt and black pepper. Cook for 2 minutes or until spices are very fragrant. Stir in 8 cups of the broth and coconut milk. Bring to a boil and reduce heat to low. Simmer for 30 minutes or until lentils are tender. If it gets too thick before they are done, add more broth.

Makes 10 servings.
Per Serving:
calories 281,
fat 6g,
carbs 36g (fiber 14g),
sodium 547mg,

protein 17g