Vegetarian Lentil Stew
|1 tbsp.||vegetable oil|
|1 large||onion, chopped|
|4 cloves||garlic, chopped|
|1 tbsp.||fresh ginger, peeled and minced|
|1 tbsp.||cumin seeds, chopped (or 2 tbsp. ground cumin)|
|1 tsp.||mustard seeds or 1/2 tsp. dry mustard|
|6||plum tomatoes, chopped|
|3||zucchini, cut into 1" rounds|
|fresh cilantro, chopped (optional)|
|plain low-fat yogurt, (optional)|
- Heat oil in heavy large pot over medium-high heat.
- Add onion, garlic and ginger and sauté until tender, about 10 minutes.
- Mix in cumin and mustard and stir 2 minutes.
- Add water and zucchini -- include other vegetables if desired; bring to boil. Reduce heat to medium-low and simmer 30 minutes, then add chopped tomatoes. Simmer until lentils are tender, about 45 minutes total or less (Can be prepared 3 days ahead. Cover and refrigerate. Bring to simmer over medium heat, adding more water as necessary to thin to desired consistency, before serving.)Top with cilantro.
|Amount per serving
|% Daily Value*|
|Total Fat 4g||6%|
|Includes Added Sugars|
The % Daily Value (DV) tells you how much a nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.