A simple, yet richly flavoured dish. Enjoy on its own or over warm quinoa, brown rice or millet.

Tips

Make lentils a regular part of your meals for quality protein and a good source of fibre. Try this recipe with different vegetables such as cauliflower or bell peppers, celery or broccoli.
Makes 4 servings
Cooking time: n/a

Ingredients

  • 2 Tbsp (30 mL) canola oil
  • 1 medium onion, minced
  • 2 cloves garlic, minced
  • 2 tsp (10 mL) curry powder
  • 1 tsp (5 mL) ground cinnamon
  • ½ tsp (2 mL) ground cloves
  • ½ tsp (2 mL) dried thyme
  • 1 cup (250 mL) water
  • ½ cup (125 mL) dried green lentils, rinsed
  • 1 cup (250 mL) carrots, peeled and diced
  • 1 medium sweet potato, peeled and cubed
  • 1 can (14 ounces/398 mL) low sodium diced tomatoes
  • 1 Tbsp (15 mL) cooking sherry
  • ¼ tsp (1 mL) freshly ground pepper
  • chopped cilantro, optional garnish

Instructions

  1. In large saucepan with lid, heat canola oil to medium. Add onion and sauté until softened, about 5 minutes. Add garlic, curry powder, cinnamon, cloves and thyme. Stir and cook for about 2 minutes.
  2. Add water, lentils, carrots, sweet potato, tomatoes (and their liquid) and sherry. Simmer for about 15 minutes or until vegetables are tender.
  3. Season to taste with pepper and garnish with cilantro, if using. Serve.

Notes

Serving Size: ⅔ cup (150 mL)

Carbohydrate exchange information
1 Carbohydrate Choice
½ Meat & Alternative Choice

Recipe courtesy of www.CanolaInfo.org

Nutritional Information

Per Serving
Calories 150
Total Fat g
Saturated Fat g
Cholesterol 0 mg
Sodium 210 mg
Carbohydrates 22 g
Fiber 5 g
Protein 5 g
Potassium 313 mg
Sugars 5 g

Donate to diabetes research today!