Curried Vegetables with Dahl

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Makes: 4 servings adjust
Serve with Coconut Basmati rice or another simple grain. Dahl is the Indian word for any dried legume - lentils, beans, or peas. Yellow split peas or red lentils provide a rich golden base for this appealing mild curry. Per 8-oz serving: 162 calories, 8.1 G protein, 4.2 G fat, 25.2 G carbohydrate, 401 MG sodium, 0 MG cholesterol

Directions

Ingredients

  • 4 cups Hot Water
  • 1 1⁄2 cups Red Lentil, or yellow split peas

Step 1

Rinse the lentils or split peas. Lentils cook faster ad absorb les water than split peas, so use 4 cups of water for lentils, 5 cups of water for split peas. In a covered saucepan, bring the water and lentils or peas to a boil. Reduce the heat, uncover, and simmer for about 30 minutes, until tender. (TIME SAVING TIP: To further reduce cooking time to 15 to 20 minutes, soak rinsed split peas in an equal volume of water for a few hours before beginning.)

Ingredients

  • 1 Onion, chopped
  • 1 Green Chile Pepper, minced
  • 3 tablespoons Vegetable Oil
  • 2 Sweet Potatoes, peeled and diced (about 4 cups)
  • 1 tablespoon Ground Cumin
  • 1 tablespoon Curry Powder
  • 2 tablespoons Fresh Ginger

Step 2

In a large soup pot, saute the onion and chile in the oil for several minutes. Add the sweet potatoes, curry powder, cumin, and ginger and continue to saute for 2 to 3 minutes, stirring often.

Ingredients

  • 2 cups Water
  • 1⁄2 head Cauliflower, about 4 cups
  • 2 Green Bell Peppers, or red, chopped

Step 3

Pour in the 2 cups of water. Cut the cauliflower into florets and add to the pot. Add the bell peppers, cover, and simmer for 10 minutes.

Ingredients

  • 10 ounces Fresh Spinach

Step 4

While the vegetables simmer, rinse, stem, and coarsely chop the spinach. Pour the lentils or peas and their cooking liquid into a blender or food processor, and puree for 2 to 3 minutes to make a smooth dahl.

Ingredients

  • 3 tablespoons Fresh Lemon Juice
  • Salt

Step 5

When the cauliflower is tender, stir in the spinach, the dahl, and the lemon juice. Simer just until the spinach has wilted. Add salt to taste, and serve immediately.
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