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Red Lentil Curry on Rice
Photo by: Edward Pond |
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| General Category : Main Course |
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| Food Group : Beans and Legumes, Rice, Nuts, Tofu |
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| Lentils, raisins and nuts are good sources of iron in this easy vegetarian main dish. If you have basmati rice on hand, it would be a perfect choice here. Accompany with steamed broccoli (a good source of vitamin C) and crisp papadums if you have them. |
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Ingredients
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2 tbsp (30 mL) vegetable oil |
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1 onion, chopped |
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1 clove garlic, minced |
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2 tsp (10 mL) minced fresh ginger |
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2 tsp (10 mL) curry paste or powder |
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1 tsp (5 mL) ground cumin |
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1/2 tsp (2 mL) salt |
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Pinch cayenne |
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2/3 cup (150 mL) red lentils |
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3 cups (750 mL) water |
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2 tbsp (30 mL) tomato paste |
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1 large potato, peeled and cubed |
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Hot cooked rice |
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1/2 lb (250 g) extra-firm tofu, well drained and cut into 1/2-in (1 cm) cubes |
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1/3 cup (75 mL) each raisins and slivered almonds |
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1/4 cup (50 mL) chopped fresh coriander or parsley |
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Preparation
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Heat oil in a large saucepan or deep skillet set over medium heat; cook onion, garlic and ginger for 5 minutes, stirring often. Stir in curry powder, cumin, salt and cayenne; cook, stirring, for 1 minute.
Pick over lentils, rinse in a sieve and drain. Add to pan with water and tomato paste; bring to a boil, reduce heat to medium and gently boil, uncovered, until lentils fall apart, about 10 minutes.
Add potato; cover and cook for 10 to 12 minutes or until tender. Stir in tofu; cover and let stand for 5 minutes. Stir in raisins and almonds. Taste for salt and add more if needed. Serve over rice and sprinkle with coriander.
Make-ahead: Can be made at least 8 hrs. ahead.
Makes 3 to 4 servings.
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Nutritional information
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Per serving (without rice): 406 cal, 18 g fat, 46 g carb, 23 g protein, 7 g fibre, 250 mg sodium. Excellent source iron, folate, calcium.
Meatless
Fast & Easy: 30 minutes or less (prep and cooking time).
High-fibre |
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Calories : 406
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Source
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© Homemakers.com
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