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fleur-de-lis

Recipe March 2017

Curried Lentils and Squash

Lentils are packed with fiber and are a great source of protein, which makes this dish an excellent vegetarian entree. The unique flavor of curry, with its combination of deep, earthy, and sweet spices will please everyone at your table.

fleur-de-lis

Curried Lentils and Squash

Serves: 4

Ingredients

  • 1 cup lentils
  • ¼ tsp salt
  • 1 Tbsp olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 lb butternut squash, peeled, seeded, and cubed
  • 1 ripe tomato, diced, with juice
  • 1 medium carrot, peeled and chopped
  • 1 celery stalk, chopped
  • 1 Tbsp curry powder or to taste
  • 1 bay leaf
  • 2 Tbsp fresh or bottled lemon juice
  • ¼ cup dry white wine
  •  

  • ¾ cup low-sodium vegetable or chicken broth
  • ¼ cup raisins
  • ¼ cup cilantro, chopped (optional)
  • ½ cup nonfat plain yogurt

Method

1. Simmer lentils, partially covered, in 3 cups of water with salt until tender, about 20 minutes. Drain and set aside. 

2. While the lentils are cooking, heat olive oil in a large nonstick saucepan. Sauté onions and garlic until golden, then add squash, tomatoes, carrots, and celery. Sauté for 5 minutes.
 
3. Add curry powder and bay leaf and sauté briefly, until fragrant. Add lemon juice, wine, and broth. Cover and simmer until vegetables are tender, stirring occasionally, about 25 minutes.

4. Add cooked and drained lentils and raisins to the pan and cook for an additional 5-10 minutes, until flavors are blended. Stir in chopped cilantro.

5. Top each serving with a dollop of yogurt.

Per serving: 332 calories, 18g protein, 60g carbohydrate (20g fiber), 4g fat (1g sat, 3g mono/poly), 279mg sodium

Seasoned Cook

Try small green French lentils called lentilles de Puy for this dish, if you can find them in your grocery store. They hold their shape better than regular lentils and have a more delicate flavor.

CHI St. Vincent