Saturday, June 16, 2018
HEARTY RED LENTIL CURRY WITH EGGS
BY: GILLIAN WATTS & THE CANADIAN LIVING TEST KITCHEN
Red lentils are a budget-friendly source of fiber and protein, and they cook from dried in no time. Serve with hot sauce for drizzling over the top and warm naan for dipping into the soft egg yolk. Cost: $3 per serving
Portion size 4 servings
Credits: Canadian Living Magazine: March 2016
2 tablespoons olive oil
1 onion finely chopped
1 large sweet potato (about 350 g) peeled and diced
4 cups bite-size cauliflower florets (about half head)
2 cloves garlic finely grated or pressed
1 tablespoon curry powder
2 teaspoons grated fresh ginger
1 teaspoon ground coriander
1/2 teaspoon each ground cumin and turmeric
3 cups sodium-reduced vegetable broth
1 cup dried red lentils rinsed
3/4 teaspoons salt
1/2 teaspoon pepper
2 tablespoons chopped fresh cilantro
In a Dutch oven or large heavy-bottomed saucepan, heat oil over medium heat; cook onion, sweet potato, and cauliflower, stirring often, until slightly softened, about 6 minutes. Add garlic, curry powder, ginger, coriander, cumin, and turmeric; cook, stirring, until fragrant, about 1 minute.
Stir in broth and lentils; bring to boil. Reduce heat, cover, and simmer, stirring occasionally, until lentils and vegetables are tender and almost no liquid remains about 10 minutes. Stir in salt and pepper.
Divide among 4 lightly greased 1-1/2-cup (375 mL) ovenproof bowls. Using spoon, form well in centers; crack 1 egg into each. Bake on the rimmed baking sheet in 425°F (220°C) oven until egg whites are set yet yolks are still slightly runny, 10 to 12 minutes. Let stand for 2 minutes. Sprinkle with cilantro.
Tip from The Test Kitchen: The eggs will continue to cook as they stand, so remove them from the oven just before they reach desired doneness to avoid overcooked yolks.
per serving: about
Fibre11 gSodium954 mgSugars11 gProtein22 gCalories408.0Total fat13 gPotassium1019 mgCholesterol193 mgSaturated fat3 gTotal carbohydrate53 g%RDI
Iron52.0Fibre0.0Folate148.0Calcium11.0Vitamin A135.0Vitamin C87.0