Quick Curried Beans
- 2 cups drained green cooked lentils
with some of the cooking water
- 1 medium chopped onion
- 1 minced garlic clove
- 2 whole dried red chili peppers
- 2 Tablespoons Vegetable Broth
- 1/2 Tablespoon curry powder
- 1/2 teaspoon paprika
- 1/4 teaspoon ground ginger
- 1 cup (1 large) chopped, peeled Granny Smith apple
- 1 Tablespoon soy sauce
- 1/2 Tablespoon lemon juice
Cook lentils covered with water and soft-boil 20 minutes (Bring the water up to a boil, then lower it to a rapid simmer.)
Saute onion, garlic and dried red peppers in broth until tender, about 5 minutes. Add spices, stir, and cook briefly. Add beans, apple, and soy sauce, and simmer uncovered for 15 minutes, or until apple is tender. Stir occasionally to prevent sticking.
Remove and discard red peppers. When cooking is complete, stir in lemon juice and serve as a side dish or as stuffing in Pita Pockets.
Warm split pita bread. Open gently and spread with a little plain, nonfat yogurt. Stuff with beans; chopped tomato; some yogurt; and top with alfalfa sprouts.
Nutrition Facts (1 FP with Pita)
Amount Per Serving:
Calories 168 - Calories from Fat 7
Percent Total Calories From: Fat 4%, Protein 24%, Carbohydrate 72%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 554mg, Total Carbohydrate 30g, Dietary Fiber 4g, Protein 10g, Vitamin A 598 units, Vitamin C 8 units, Calcium 0 units, Iron 4 units