Curried Sweet Potato and Lentil Stew

Ingredients:

3 cups pieces (1 inch) peeled dark-orange sweet potatoes
1 small onion, finely chopped
1 1/2 cups ready-to-eat baby carrots
3/4 cup dried lentils, sorted, rinsed
2 teaspoons olive or vegetable oil
1 tablespoon curry powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon pepper
1 teaspoon finely chopped ginger root
1 clove garlic, finely chopped
1 can (14 oz) vegetable broth or 1 3/4 cups chicken broth (from 32-oz carton)
1 1/2 cups frozen cut green beans, thawed
1/2 cup plain fat-free yogurt

1. In 3- to 4-quart slow cooker, mix sweet potatoes, onion, carrots and lentils.
2. In 8-inch skillet, heat oil over medium heat. Add curry powder, cumin, salt, pepper, ginger root and garlic; cook 1 minute, stirring constantly.
3. Stir in broth. Pour mixture into slow cooker; stir.
4. Cover; cook on Low heat setting 5 to 6 hours.
5. Increase heat setting to High. Stir in green beans. Cover; cook about 15 minutes longer or until green beans are crisp-tender.
6. Serve topped with yogurt.

*Cooking the spices together before they are added to the wonderful ingredients gives this curry its wonderful flavor.

*Lentil stew keeps well in the refrigerator for up to 4 days. You can also freeze it in airtight containers for up to 3 months.

*Place the green beans in the refrigerator when beginning the recipe, and they will be thawed just in time to stir into the stew.

 

Nutrition Per Serving (1/8th recipe): Calories 190 (Calories from Fat 20), Total Fat 2g (Saturated Fat 0g,Trans Fat 0g), Cholesterol 0mg; Sodium 540mg; Total Carbohydrate 34g (Dietary Fiber 8g,Sugars 8g), Protein 9g

 

Happy Cooking, Everyone!

 

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