Wednesday, June 13, 2012

Lentil, Green Bean and Brussels Sprout Curry

I make curries a lot, and I change them up from time-to-time, but more often than not they include chickpeas or chicken for protein, and spinach, cabbage, or cauliflower for veg.  This time I decided to be radical and do lentil, green beans and brussel sprouts.

I have to admit, green beans are one of the few veggies I don't really enjoy just plain. I would never just steam some for myself.  But I do adore them stir-fried in Chinese restaurants and one of my favorite dishes from Banjara, a fabulous Indian restaurant in our neighbourhood, is their sauteed green beans.  It was that dish that inspired this recipe when I spied a bag of green beans in our freezer.  I added brussels sprouts and lentils to it, to bump up the protein and make it a complete meal.  Awesome served over brown basmati rice!

3/4 cup red lentils, soaked for several hours or overnight (to cut down cooking time)

1 tsp olive oil
1 onion, minced
1 chunk fresh ginger, minced
2-3 cloves garlic, minced
1 tbls garam masala
1 tsp mustard seeds
1 tsp amchur powder (green mango powder)
1/2 tsp cayenne pepper, or to taste (optional)
1/2 tsp kosher salt, or to taste
1 ripe mango, diced
1 28oz can diced tomatoes
2 cups water
1 lb baby brussels sprouts*
1 lb trimmed green beans
Juice and zest of 1 lemon

Pour oil into a large pot or skillet over medium heat.  Add onion, ginger, garlic and spices and cook for 3-4 minutes.  Add soaked lentils and cook another 2-3 minutes.  Next, add mango, tomatoes and water and simmer until lentils are soft and most of the liquid has been absorbed.  Add sprouts and beans.  Once veggies are desired doneness, add lemon juice and zest.  Serve over brown basmati rice.  Serves 4-6 as a main.  Freezes well.

*I opted to roast the sprouts first with a bit of oil and garlic to bring out their sweetness.

This recipe was entered into Diet, Dessert and Dogs Wellness Weekend.

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