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Curried Lentils and Chickpeas with Spinach and Chard
Servings: x4
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Cuisine Type: Indian, North American
Ingredients:
  • 1 1/2 tbsp olive oil
  • 1 onion, yellow, thinly sliced (~2/3 cup)
  • 2 tbsp curry powder, hot
  • 1/2 tsp cayenne powder
  • 1 cloves garlic, minced (~1 tsp)
  • 1 1/2 cups vegetable broth, canned low sodium
  • 1/2 cup coconut milk
  • 1 1/2 cups water
  • 1 cup lentils, red
  • 3 cups chickpeas / garbanzo bean, canned no salt added, drained, rinsed
  • 4 cups swiss chard, stalks removed
  • 3 cups spinach, baby, coarsely chopped
  • 1 tsp pepper, black freshly ground
  • 1/4 cup yogurt, plain, low fat, plain yogurt
Instructions:
  1. Cooking
    1. Heat oil in heavy large pot over medium-high heat.
    2. Add onion; sauté until golden, about 3 minutes.
    3. Mix in curry, cayenne and garlic, saute 1 minute.
    4. Add broth, coconut milk and water. Increase heat; bring to boil.
    5. Add lentils and chickpeas, reduce heat to medium.
    6. Cover and simmer until lentils are tender, stirring twice, about 10 minutes.
    7. Stir in chard, spinach and pepper, simmer an additional 2 minutes.
    8. Divide stew among bowls. Top with yogurt.
Nutritional Facts
Nutrient (per serving)% DV
Calories 51326%
Total Fat 16g24%
    Saturated Fat 7g33%
    Trans Fat 0g--
Cholesterol 1mg0%
Sodium 134mg6%
Total Carbohydrate 71g24%
    Dietary Fiber 27g107%
    Sugars 12g--
Protein 28g56%
Vitamin A 4572iu91%
Vitamin C 25mg42%
Calcium 189mg19%
Iron 11mg63%