Green Lentil Curry With Kale
Serves 4 to 6.
Note: This is almost a meal in itself, and nutritionally complete if you add some whole grain pita bread (or rice) and yogurt on the side. You could also convert it to soup by adding a mugful of water or stock toward the end of the cooking time.
• 1 1/3 c. green lentils
• 1/4 tsp. turmeric
• 4 1/4 c. water, divided
• 1/2 tsp. cayenne pepper
• 4 oz. green beans, cut in 3/4 in. segments
• 3 oz. kale, stems discarded, finely chopped
• 3 tbsp. finely chopped fresh cilantro
• 1 medium carrot, peeled and cut in 1/4 in. rounds
• 1 1/4 tsp. salt
• 1 tsp. peeled and grated ginger
• 1 garlic clove, peeled and crushed
• 1 tsp. ground cumin seeds
• 2 tsp. ground coriander seeds
• 3 tbsp. olive oil or canola oil
• 1/4 tsp. whole cumin seeds
• 1 tbsp. chopped shallots
• 2 tbsp. tomato purée
Put the lentils, turmeric and 4 cups water in a medium pan and bring to a boil. Partly cover and simmer gently for 20 minutes. Add the cayenne, beans, kale, cilantro, carrots and salt. Stir and bring to a boil again. Partly cover and simmer another 20 minutes.
Meanwhile, make the curry paste: Combine the ginger, garlic, ground cumin and coriander in a small bowl, then mix in 1/4 cup water.
Pour the oil into a medium frying pan and set over medium-high heat. When hot, add the whole cumin seeds. Let them sizzle for 5 seconds, then add the shallots. Stir and fry until lightly browned. Add the curry paste and fry until you can see the oil along the edges, about 1 1/2 minutes. Add the tomato purée and fry for another minute, until you can see oil along the edges.
When the lentils have finished cooking, add the contents of the frying pan. Stir and cook gently for another 5 minutes.
Nutrition information per each of 6 servings:
Calories 220 Fat 8 g Sodium 530 mg
Carbohydrates 29 g Saturated fat 1 g Total sugars 2 g
Protein 12 g Cholesterol 0 mg Dietary fiber 9 g
Exchanges per serving: 2 carb, 2 lean protein, 1 fat.