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Spicy Curried Lentil Stew

(7)
  2 reviews
  • 30 min prep time
  • 30 min total time
  • 15 ingredients
  • 8 servings
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Traditional curry flavors blend perfectly in this quick-to-make meatless stew.

Bake-Off® Contest 41, 2004
Dr. Cadwallader
Unicoi, Tennessee

Ingredients

1
bag (1 lb) ready-to-eat baby-cut carrots
1
large onion, quartered
4
cloves garlic
1/8
to 1/4 teaspoon finely chopped seeded habañero chile, if desired
1
tablespoon extra-virgin olive oil
2
tablespoons curry powder
1
teaspoon ground ginger
1
teaspoon salt
2
dried bay leaves
1
box (9 oz) Green Giant™ frozen chopped spinach, thawed, squeezed to drain*
2
cans (19 oz each) Progresso™ Vegetable Classics lentil soup
1
can (28 oz) Muir Glen™ organic tomato puree
1/2
cup fresh cilantro leaves
1
can (13.5 oz) coconut milk (not cream of coconut)
2
cups Yoplait® Original Fat Free plain yogurt (from 2-lb container), if desired

Steps

  • 1 In food processor, process carrots, onion, garlic and chile with 20 on/off pulses until chopped. In 4-quart saucepan or Dutch oven, heat oil over medium heat. Stir in chopped vegetables, curry powder, ginger, salt and bay leaves. Cook 10 minutes, stirring occasionally.
  • 2 Meanwhile, in food processor, process thawed spinach with 10 on/off pulses until finely chopped. Add spinach to vegetable mixture. Stir in both cans of soup and the tomatoes until well combined. Cover; cook over medium heat 5 to 7 minutes, stirring frequently, until carrots are crisp-tender.
  • 3 Meanwhile, in food processor, process cilantro with several on/off pulses just until finely chopped.
  • 4 Remove saucepan from heat. Stir in cilantro and coconut milk. Remove bay leaves. Top individual servings with yogurt.
  • 1 In food processor, process carrots, onion, garlic and chile with 20 on/off pulses until chopped. In 4-quart saucepan or Dutch oven, heat oil over medium heat. Stir in chopped vegetables, curry powder, ginger, salt and bay leaves. Cook 10 minutes, stirring occasionally.
  • 2 Meanwhile, in food processor, process thawed spinach with 10 on/off pulses until finely chopped. Add spinach to vegetable mixture. Stir in both cans of soup and the tomatoes until well combined. Cover; cook over medium heat 5 to 7 minutes, stirring frequently, until carrots are crisp-tender.
  • 3 Meanwhile, in food processor, process cilantro with several on/off pulses just until finely chopped.
  • 4 Remove saucepan from heat. Stir in cilantro and coconut milk. Remove bay leaves. Top individual servings with yogurt.

Expert Tips

*To quickly thaw frozen spinach, cut small slit in center of pouch; microwave on High for 2 to 3 minutes or until thawed. Remove spinach from pouch; squeeze dry with paper towels.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving (Without Yogurt)
Calories
260
Calories from Fat
100
% Daily Value
Total Fat
11g
17%
Saturated Fat
8g
40%
Cholesterol
0mg
0%
Sodium
1230mg
51%
Total Carbohydrate
38g
13%
Dietary Fiber
10g
40%
Sugars
14g
14%
Protein
9g
9%
% Daily Value*:
Vitamin A
300%
300%
Vitamin C
20%
20%
Calcium
10%
10%
Iron
25%
25%
Exchanges:
1 1/2 Starch; 1 Vegetable; 1/2 Very Lean Meat; 2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
Yoplait is a registered trademark of YOPLAIT MARQUES (France) used under license.
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