Makes 4 servings

Ingredients

¾ cup red lentils
2 cups cold water
2 tsp. olive or canola oil
1 tsp. salt
2 ½ tsp. curry powder
½ cup diced onions
¼ cup chopped jalapeno peppers
¾ cup diced tomatoes

Preparation

Measure all ingredients and place into a cooking pot or pan. Over medium heat, bring to a simmer and cook for 20-30 minutes or until lentils are soft. Serve with rice or roasted potatoes.

Raita

Ingredients

½ cup plain low-fat yogurt (not Greek)
½ cup seeded and chopped cucumber
2 Tbsp. fresh chopped cilantro
2 tsp. chopped green onions
Salt to taste

Preparation

Combine all ingredients in a bowls. Chill, covered, until ready to serve. Add to lentil curry for flavor and to make the curry less spicy.

Nutrition analysis per serving: 185 calories, 3.5 g fat, 12 g protein, 28 g carbohydrate, 7 g fiber, 720 mg sodium.