Moroccan Lentil Stew
Serves 4; 1 heaping cup per serving
Perfect for cold winter nights, this hearty stew simmers in a mild curry-tomato sauce.
Ingredients
2 teaspoons olive oil
1 cup chopped Spanish or other mild onion
2 teaspoons ground cumin
2 teaspoons curry powder
1/8 teaspoon cayenne (optional)
28-ounce can no-salt-added crushed tomatoes, undrained
8 ounces red potatoes, cut into 1-inch chunks
1 cup low-sodium vegetable or fat-free, low-sodium chicken broth
1/2 cup lentils, sorted for stones or shriveled lentils and rinsed
1 medium carrot, chopped
Low-sodium vegetable or fat-free, low-sodium chicken broth or water (as needed)
1/2 cup frozen green peas, thawed
1/4 cup fresh parsley, snipped or chopped
Cooking Instructions
Heat a large saucepan over medium heat. Pour the oil into the pan and swirl to coat the bottom. Cook the onion for 3 to 4 minutes, or until translucent, stirring frequently.
Increase the heat to medium-high. Stir in the cumin, curry powder, and cayenne; cook for 30 seconds to release flavor. Stir in the tomatoes, potatoes, broth, lentils, and carrots. Bring to a boil. Reduce the heat and simmer, covered, for 30 to 40 minutes, or until the lentils are tender, stirring occasionally and adding more broth or water if needed to keep from sticking. Stir in the peas; simmer for 1 minute. Remove from the heat. Stir in the parsley.
Cook's Tip
If lentils have been stored for an extended time, they may take up to 1 hour of cooking time to become tender.
Nutrition Analysis (per serving)
255Calories
3.0 gTotal Fat
0.5 gSaturated Fat
0.0 gTrans Fat
0.5 gPolyunsaturated Fat
2.0 gMonounsaturated Fat
0 mgCholestrol
88 mgSodium
46 gCarbohydrates
12 gFiber
12 gSugar
13 gProtein
Dietary Exchanges
2 starch, 3 vegetable, 1 very lean meat
This recipe is reprinted with permission from the American Heart Association Low-Calorie Cookbook, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
