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Old December 2, 2012   #50
Zana's Avatar
Join Date: Jan 2007
Location: Southwestern Ontario, Canada
Posts: 4,405

Diabetic Friendly

Curried Lentils
- 44.14g Carbs, 15.33g Fiber, 10.33g Sugar

From: The George Mateljan Foundation - The World's Healthiest Foods

This great-tasting meat-free dish tastes even better the second day! Kale
is an unusual ingredient in this type of recipe, but not only does it add
extra flavor, it also provides extra health benefits.
Prep and Cook Time: 15 min
Cooking time: 30 min

1 cup orange lentils, washed
4 cups PLUS 1 Tbsp vegetable broth
1 medium onion, chopped
3 medium cloves garlic, chopped
2 medium carrots, diced into 1/4-inch pieces
2 medium celery stalks,diced into 1/4-inch pieces
2 cups finely chopped kale
2 tsp curry powder
1 (15oz can) diced tomatoes (do not drain)
3 Tbsp chopped fresh cilantro
Salt and black pepper to taste

Rinse lentils in strainer and sort through, removing debris.

Chop onions and garlic and let sit for 5 minutes to bring out their
hidden health benefits.

Heat 1 Tbsp broth in medium soup pot. Healthy Saute onion in broth
over medium heat for 5 minutes stirring frequently, until translucent.

Add garlic, carrots, and celery. Continue to saute for another couple
of minutes. Add curry powder and mix to bring out its flavor.

Add rinsed and drained lentils, 4 cups broth and tomatoes. Bring to
a boil, reduce heat to medium low, and simmer uncovered until lentils
and vegetables are tender, about 5 minutes. Add kale and simmer for
another 5 minutes. Add cilantro and season with salt and pepper to taste.

Serves: 4
Total Weight: 382.96g
Nutrition per Serving:
240.35 Calories, 10.35 Calories from Fat, 1.48 Calories from Saturated Fat,
16.15g Protein, 44.14g Carbs, 15.33g Dietary Fiber, 5.8g Soluble Fiber,
7.92g Insoluble Fiber, 10.33g Total Sugar, 2.13g Monosaccharides, 1.74g Disaccharides, 18.15g Other Carbs, 1.15g Total Fat, 0.16g Saturated Fat,
0.20g Mono Fat, 0.48g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol,
125.03mg Calcium, 6.76mg Iron, 78.88mg Magnesium, 963.78mg Potassium,
696.24mg Sodium, 2.17mg Zinc
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