Yellow Soybean, Lentil, and Carrot Curry
This recipe is adapted from Cooking Light magazine. Canned soybeans are one of the easiest soyfoods to use. Here they star with red lentils and curry flavors for an outstanding warming dinner in a bowl. Plus it’s vegetarian. Look for canned soybeans next to the garbanzo beans in the supermarket.
Ingredients 1 tablespoon olive oil
2 cups chopped green onion
1 tablespoon red curry paste
4 cups vegetable broth, divided
2 cups finely chopped carrot
2 tablespoons minced peeled fresh ginger
3 garlic cloves, minced
1 cup dried small red lentils
1 (15-ounce) can yellow soybeans, rinsed and drained
⅓ cup minced fresh cilantro¼ teaspoon salt
¼ teaspoon freshly ground black pepper
6 tablespoons plain fat-free yogurt
Fresh cilantro sprigs (optional)
Instructions Heat the oil in a large saucepan over medium-high heat. Add onion; sauté 3 minutes or until tender.Stir in curry paste; cook 1 minute. Add 1/2 cup broth, carrot, ginger, and garlic; cook 6 minutes or until carrot is tender, stirring occasionally. Add 3 1/2 cups broth, lentils, and soybeans; bring to a boil. Reduce heat; simmer 10 minutes or until lentils are tender. Stir in cilantro, salt, and black pepper. Divide evenly among 6 bowls; dollop with yogurt. Garnish with cilantro sprigs, if desired.
Notes Yield: 6 servings.
Calories 314 (28% from fat); Fat 9.7g (sat 1.3g, mono 3.2g, poly 3.9g); Protein 22.8g; Carbohydrate 39.5g; Fiber 11.8g; Cholesterol 0.0mg; Iron 6.2mg; Sodium 937mg; Calcium 163mg;