Indian Lentil And Vegetable Stew

By lori17

This can be served as a stew, or soup by adding more water and adding a can of black and pinto beans rinsed, or can be served over whole grains.

Per serving : 1 cup. 162 calories;6 gr fat;0 sat fat, 0 trans fat; 0 mg chol;9 g fiber;8 gr protein;391 mg sodium

Ingredients

• 1 3/4 cups water
• 1/2 cup yellow lentils or yellow split peas, picked
• over, rinsed, and drained
• 1/2 teaspoon tumeric
• 4 teaspoons canola oil
• 2 teaspoons mustard seeds
• 3 cloves garlic, minced
• 1 serrano pepper, thinly sliced (wear gloves)
• 1 (10 oz.) container fresh Brussels sprouts,
• trimmed and halved
• 1 cup canned diced tomatoes ( can use fresh)
• 1/2 teaspoon salt
• 1 tablespoon fresh lemon juice ( or lime)
• 1 tablespoon chopped fresh cilantro

Details

Servings 4

Preparation

Step 1

1. Combine 1 cup of the water, the lentils, and tumeric in a saucepan; bring to a boil. Reduce the heat and simmer, covered, until the lentils are soft, about 30 minutes.
Let the mixture cool about 5 minutes. Transfer to a blender or food processor, in batches , and puree.

2. Heat the oil in a large nonstick skillet over medium -high heat. Add the mustard seeds and cook, covered, until the popping subsides, 1-2 minutes. Add the garlic and serrano pepper; cook, stirring frequently, until fragrant, about 1 minutes. Stir in the brussels sprouts, tomatoes, the remaining 3/4 cup water, and the salt; cook, covered, until the brussel sprouts are tender, about 15 minutes.

3. Stir the pureed lentils into the vegetables; cook covered, until heated through, about 5 minutes. Remove the skillet from the heat; stir in the lemon or lime juice and cilantro and serve.