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LENTIL SQUASH CURRY

green lentil

LENTIL SQUASH CURRY

Ingredients:

2 Tbsp Canola oil
1 Cup Onion, diced
2 Cloves Garlic
1 Tbsp Curry powder
1 Tsp Cumin
1 Tsp Coriander
1 Tsp Red pepper flakes
1 Tbsp Ginger root, grated
14 oz Can Coconut milk
2 Cups Butternut squash, cubed
1 ½ Cups White potato, cubed
1 Cup Diced tomatoes, canned
1 Cup Vegetable stock or water
1 Cup Green lentils, uncooked
1 Tbsp Honey
1 Tsp Salt
3 Cups Fresh spinach or baby kale
¼ Cup Fresh cilantro, chopped
½ Cup Cashews
¼ Cup Greek yogurt, plain

Instructions:

  1. Heat canola oil in a large skillet over medium high heat.
  2. Add onions and cook until translucent. Stir in garlic, curry, cumin, coriander, and red pepper flakes cooking for 2 more minutes.
  3. Stir in ginger and coconut milk, scraping the bottom of the pan. Bring to a boil, then reduce heat and simmer for 3 minutes.
  4. Pour mixture into a slow cooker adding in squash, potatoes, tomatoes and vegetable stock. Stir in lentils, honey and sea salt. Cook on low for 6-7 hours or high for 3-4 hours.
  5. Stir in fresh spinach or kale, and cilantro. Cover and cook on high for 5 minutes.
  6. Top with cashews and a dollop of plain Greek yogurt.
Dietitian Tips:

§  To reduce fat, use light coconut milk.

§  If you prefer not to use a slow cooker, you can modify the recipe as follows:

§  Use canned lentils that are already cooked or boil the lentils in a separate pot until cooked, then drain well before using.

§  Roast squash and potatoes in an oven (or toaster oven) for about 20-25 minutes on 350F until a fork pierces through a piece without resistance.

§  Follow the rest of the recipe as written.

NUTRITION FACTS

Servings: 6

Serving Size: 1/6 of recipe

Total Calories 465
Carbohydrate 50 grams
Total Fat 26 grams
Protein 15 grams
Fiber 7 grams
   
Prep Time:

Cook Time:

20 minutes

4-7 hours

 

 

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