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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.
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