North African Lentil Stew
1 tablespoon olive or vegetable oil
1 c chopped onion
2 teaspoons ground cumin
2 teaspoons curry powder
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
1 28-oz can crushed tomatoes
2 14.5-oz cans reduced-sodium vegetable broth
2 tablespoons honey
1 1/2 c lentils, rinsed and picked over to remove debris
4 small red potatoes (about 1/2 pound), cut into 1" chunks
2 carrots, peeled and chopped
1 c frozen green peas, thawed
1/3c chopped fresh parsley
Heat oil in a large saucepan over medium-high heat. Add onion and saute 2 minutes, or until translucent. Add cumin, curry, salt, and cayenne and stir to coat. Add tomatoes, broth, and honey and mix well. Add lentils, potatoes, and carrots and bring mixture to a boil. Reduce heat to low, cover, and simmer 30 to 40 minutes, until lentils are tender, stirring occasionally. Stir in peas and simmer 1 minute. Remove from heat, and spoon into serving bowls; garnish with parsley.
Per serving (4 servings to recipe)
471 calories (9% from fat)
5 grams fat (1 gram saturated)
24 grams protein
84 grams carbohydrate
27 grams fiber
0 mg cholesterol
10 mg iron
935 mg sodium
144 mg calcium
