Lentil Curry with Cashews and Yogurt
Serves 6
Time 2 hr
Protein-rich lentils are a great choice to include in your regular diet. Here, they're prepared with curry powder, tomatoes and onions and spooned over rice with cashews and yogurt on top.
Special Diets:
Ingredients
- 2 cups uncooked brown rice
- 1/2 teaspoon fine sea salt
- 1 cup brown lentils, sorted and rinsed
- 1 large tomato, chopped
- 1 onion, chopped
- 2 cloves garlic, finely chopped
- 1 1/2 tablespoon curry powder
- 1/2 cup chopped cashews
- 3/4 cup nonfat plain yogurt
Method
Place rice in a strainer and rinse under cool water until water runs clear.
Transfer to a medium pot. Cook rice over medium-low heat, stirring gently, until fragrant and toasted, 3 to 5 minutes.
Add 4 cups water and 1/4 teaspoon of the salt, cover and bring to a boil.
Reduce heat to medium-low and simmer, covered, until water is absorbed, about 1 hour.
Uncover pot, fluff rice and set aside.
Meanwhile, simmer the lentils in 3 cups water, partially covered, for 20 minutes.
Add tomato, onion, garlic, curry powder and remaining 1/4 teaspoon salt.
Simmer for 30 minutes more, covered, until lentils are tender.
Serve over rice. Top with cashews and a dollop of yogurt.
Nutritional Info:
Per serving: 420 calories (70 from fat), 8g total fat, 1.5g saturated fat, 0mg cholesterol, 230mg sodium, 75g carbohydrates (14g dietary fiber, 5g sugar), 17g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 2 cups uncooked brown rice
- 1/2 teaspoon fine sea salt
- 1 cup brown lentils, sorted and rinsed
- 1 large tomato, chopped
- 1 onion, chopped
- 2 cloves garlic, finely chopped
- 1 1/2 tablespoon curry powder
- 1/2 cup chopped cashews
- 3/4 cup nonfat plain yogurt