Spicy Yellow Soybean, Lentil, and Carrot Curry

Look for canned soybeans next to the garbanzo beans in the supermarket.

Yield: 6 servings (serving size: 1 cup curry and 1 tablespoon yogurt)

Ingredients

• 1  tablespoon  olive oil
• 2 1/3  cups  finely chopped onion
• 1  tablespoon  red curry paste
• 4  cups  vegetable broth, divided
• 2  cups  finely chopped carrot
• 2  tablespoons  minced peeled fresh ginger
• 1/8  teaspoon  ground red pepper
• 3  garlic cloves, minced
• 1  cup  dried small red lentils
• 1  (15-ounce) can yellow soybeans, rinsed and drained
• 1/3  cup  minced fresh cilantro
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 6  tablespoons  plain fat-free yogurt
• Fresh cilantro sprigs (optional)

Preparation

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, red pepper, 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.

Nutritional Information

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