- 1 quart vegetable or chicken broth
- 1 cup uncooked red lentils, washed and picked over
- 1 medium turnip, peeled and diced
- Cooking spray (such as olive oil or PAM)
- 1 medium onion, chopped
- 1 jalapeno pepper, seeded and minced
- 2 teaspoons curry powder
- 1 (15½ oz.) can chickpeas, rinsed and drained
- 1 (14 ½ oz.) can diced tomatoes
- 2 garlic cloves, minced
- 1½ teaspoons fresh ginger, peeled and chopped
- Salt & pepper to taste
- 2 tablespoons fresh cilantro, chopped
- 1 cup plain nonfat Greek-style yogurt (about 2 tablespoons per serving)
Combine lentils, turnip and broth in a medium saucepan and bring to a boil. Turn the heat
down to medium-low so that the mixture bubbles gently, cover partially and cook for about 15-20 minutes, stirring occasionally and checking to make sure lentils aren’t too dry. If so, add more liquid. Cook till lentils are soft and beginning to turn to mush and turnip is tender. The mixture should be moist but not soupy.
Meanwhile, heat a large nonstick skillet over medium heat and spray with cooking spray. Add turnip and sauté for 10 minutes, stirring occasionally. Add onion, jalapeno and curry powder; keep stirring to prevent burning. When onion is softened, add chickpeas, tomatoes, garlic and ginger and sauté for about 5 more minutes. Add lentils, salt & pepper; cook till heated through.
Serve in small bowls, each garnished with 2 tablespoons yogurt and a good sprinkle of cilantro.
Exchanges per serving:
Yield: 6 servings (1 cup each)*
*Limit to 1 serving a day during acute weight loss phase.
Nutrition facts per serving
130 calories (9 calories from fat); 1g fat; 15g protein; 15g net carb.
Adopted from: Weight Watchers, Ready, Set, Go! Cookbook