PULSE POWER: An excellent source of folate and manganese, as well as being a cheap and cheerful source of protein, lentils are used around the world for good reason. Pregnant women should be especially considerate of consuming sufficient levels of folate since it prevents congenital disabilities when eaten before and during pregnancy.
- Prep Time
3 shallots, roughly chopped
2 red hot chile peppers (pencil peppers), stemmed
2-inch piece ginger, peeled and roughly chopped
2 cloves garlic, peeled
2 tbsp coconut oil, divided
½ tsp sea salt
2 tsp each ground cumin, curry powder and garam masala
1 tsp ground coriander
1 cup unsalted crushed tomatoes
1 yellow onion, finely chopped
3 cups low-sodium vegetable or chicken broth
1 cup red lentils
1 large sweet potato, peeled and cut into ½-inch cubes
3 cups small cauliflower florets
½ cup whole-milk yogurt + additional for garnish
½ cup chopped fresh cilantro for garnish, optional
In a food processor, process shallots, peppers, ginger and garlic until a smooth paste forms, scraping down bowl of food processor with a spatula as needed.
In a medium (3.5 quart) Dutch oven on low, heat 1 tbsp oil. Add paste and cook, stirring, until browned slightly, 2 to 3 minutes. Stir in salt. Continue cooking, stirring frequently, until mixture releases a bit of oil and bottom of pot looks shiny. Add cumin, curry, garam masala and coriander and cook, stirring, until fragrant, 30 seconds. Add crushed tomatoes and cook, stirring frequently, 2 minutes.
Increase heat to medium-low; add remaining 1 tbsp oil and onion. Cook stirring frequently, until onion is slightly softened, 4 minutes. Add broth, lentils, potato and 1½ cups water; bring to a simmer. Reduce heat to low; simmer until potatoes are slightly softened, 15 minutes. Add cauliflower and continue cooking until vegetables and lentils are tender, 15 to 20 minutes more.
Remove from heat and set aside for 5 minutes, until mixture has stopped bubbling. Stir in yogurt. Garnish with chopped cilantro (if using). Swirl or dollop additional yogurt over top, if desired.
- Serving Size: 1 cup
- Calories: 271
- Carbohydrate Content: 44 g
- Cholesterol Content: 3 mg
- Fat Content: 7 g
- Fiber Content: 9 g
- Protein Content: 12 g
- Saturated Fat Content: 4 g
- Sodium Content: 357 mg
- Sugar Content: 8 g
- Monounsaturated Fat Content: 1 g
- Polyunsaturated Fat Content: 1 g