Indian Lentils and Spinach

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Ingredients
  • cooking spray

  • 1 1/2 cup(s) pepper(s), red, bell

  • 1/2 cup(s) onion(s)

  • 2 clove(s) garlic, minced

  • 1/2 teaspoon curry powder

  • 1 1/2 cup(s) lentils, brown

  • 1 can(s) broth, vegetable

  • 1 cup(s) water

  • 1/4 teaspoon pepper, black

  • 6 cup(s) spinach, baby

  • 2 tablespoon mint, fresh

  • yogurt, fat-free plain

Directions
  1. Coat an unheated large nonstick saucepan with nonstick cooking spray. Preheat over medium heat. Add sweet pepper, onion, garlic, and curry powder to hot saucepan; cook for 1 minute.

  2. Stir in lentils, vegetable broth, the water, and black pepper. Bring to boiling; reduce heat. Cover and simmer about 30 minutes or until lentils are tender and most of the liquid is absorbed.

  3. Transfer mixture to a large serving bowl. Add spinach and stir mixture until spinach is wilted. If desired, serve with mint and yogurt


Nutritional Facts

Servings
6
Calories
192
Saturated Fat
0g
Sodium
298mg
Dietary Fiber
16g
Total Fat
1g
Carbs
33g
Cholesterol
0mg
Protein
15g
Exchanges
Vegetable: 1.5
Starch
1.5
Lean Meat
1
Carb Choices
1

lunch