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Spicy Curried Lentil Stew

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By Pillsbury Kitchens
Updated May 8, 2010
Bake-Off® Contest 41, 2004
Dr. Cadwallader
Unicoi, Tennessee
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Traditional curry flavors blend perfectly in this quick-to-make meatless stew.

Spicy Curried Lentil Stew

  • Prep Time 30 min
  • Total 30 min
  • Ingredients 15
  • Servings 8
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Ingredients

  • 1 bag (1 lb) ready-to-eat baby-cut carrots
  • 1 large onion, quartered
  • 4 cloves garlic
  • 1/8 to 1/4 teaspoon finely chopped seeded habañero chile, if desired
  • 1 tablespoon extra-virgin olive oil
  • 2 tablespoons curry powder
  • 1 teaspoon ground ginger
  • 1 teaspoon salt
  • 2 dried bay leaves
  • 1 box (9 oz) frozen chopped spinach, thawed, squeezed to drain*
  • 2 cans (19 oz each) Progresso™ Vegetable Classics lentil soup
  • 1 can (28 oz) Muir Glen™ organic tomato puree
  • 1/2 cup fresh cilantro leaves
  • 1 can (13.5 oz) coconut milk (not cream of coconut)
  • 2 cups Yoplait® Original Fat Free plain yogurt (from 2-lb container), if desired

Instructions

  • Step 
    1
    In food processor, process carrots, onion, garlic and chile with 20 on/off pulses until chopped. In 4-quart saucepan or Dutch oven, heat oil over medium heat. Stir in chopped vegetables, curry powder, ginger, salt and bay leaves. Cook 10 minutes, stirring occasionally.
  • Step 
    2
    Meanwhile, in food processor, process thawed spinach with 10 on/off pulses until finely chopped. Add spinach to vegetable mixture. Stir in both cans of soup and the tomatoes until well combined. Cover; cook over medium heat 5 to 7 minutes, stirring frequently, until carrots are crisp-tender.
  • Step 
    3
    Meanwhile, in food processor, process cilantro with several on/off pulses just until finely chopped.
  • Step 
    4
    Remove saucepan from heat. Stir in cilantro and coconut milk. Remove bay leaves. Top individual servings with yogurt.

Nutrition

260 Calories
11g Total Fat
9g Protein
38g Total Carbohydrate
14g Sugars

Nutrition Facts

Serving Size: 1 Serving (Without Yogurt)
Calories
260
Calories from Fat
100
Total Fat
11g
17%
Saturated Fat
8g
40%
Cholesterol
0mg
0%
Sodium
1230mg
51%
Total Carbohydrate
38g
13%
Dietary Fiber
10g
40%
Sugars
14g
Protein
9g
% Daily Value*:
Vitamin A
300%
300%
Vitamin C
20%
20%
Calcium
10%
10%
Iron
25%
25%
Exchanges:
1 1/2 Starch; 1 Vegetable; 1/2 Very Lean Meat; 2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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