Curry Red Lentil Stew Recipe with Tomatoes
A healthy vegetarian stew, rich with curry spices and perfect for Meatless Monday, that cooks up in less than 30 minutes.
Servings: 4 Servings
Calories: 282.1kcal
Ingredients
- 1 tablespoon canola oil
- 1 medium onion chopped
- 1 tablespoon minced fresh ginger
- 3 cloves garlic minced
- 2 teaspoons garam masala
- 2 teaspoons curry powder
- 1 ½ cups red lentils
- 3 cups vegetable broth
- 1 14 ounces can diced tomatoes, including juices
- salt and pepper to taste
- ¼ cup plain nonfat Greek yogurt
- 4 teaspoons minced cilantro
Instructions
- Heat the canola oil in a large saucepan set over medium heat.
- Add the onions and cook, stirring occasionally, until the onions are soft, 5 to 7 minutes. Stir in the ginger and cook for 2 minutes.
- Add the garlic, garam masala and curry powder, and cook for 1 minute.
- Stir in the lentils and broth and bring to a boil. Reduce the heat to medium-low, cover and simmer until the lentil are tender, 15 to 20 minutes.
- Add the tomatoes. Season to taste with salt and pepper.
- Divide the stew between 4 bowls, and garnish each with 1 tablespoon yogurt and 1 teaspoon cilantro. Serve.
Notes
WW (Old Points) 6 / WW (Points+) 7 (Does not include added salt and pepper.)
Nutrition
Serving: 1.25Cups Stew + 1 tablespoon Yogurt | Calories: 282.1kcal | Carbohydrates: 35.2g | Protein: 12.8g | Fat: 11.4g | Saturated Fat: 1.1g | Sodium: 901.7mg | Potassium: 680.6mg | Fiber: 11.7g | Sugar: 9.1g