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Spicy Curried Lentil Stew

spicy curried lentil stew Entree
Spicy Curried Lentil Stew
  • Prep 30 min
  • Total 30 min
  • Ingredients 15
  • Servings 8

Traditional curry flavors blend perfectly in this quick-to-make meatless stew.

Updated May 8, 2010
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) 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.

  • *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 Facts

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
Protein
9g
% 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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