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Oil Free Creamy Lentils in Savory Onion Gravy

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Ingredients

Adjust Servings:
1 large, diced White Onion
3 cloves, minced Garlic
2 teaspoons Graham Masala Or curry powder
1/2 teaspoon Cinnamon
2 teaspoons Cumin
1/4 teaspoon Cayenne Pepper
2 1/2 cups Water
1 cup Brown Lentils or red lentils
1 teaspoon Salt
1/2 cup Vegan Plain Unsweetened Yogurt I used Kate Hill Brand

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Oil Free Creamy Lentils in Savory Onion Gravy

Oil-Free/Gluten Free and Delicious

Savory Creamy Lentils, made in a gravy rich and flavorful with onions, spices and vegan yogurt, will satisfy your palate.

  • 50 minutes
  • Serves 2
  • Medium

Ingredients

Directions

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I cook on Sundays and prepare for the weeks’ meals. I plan the weeks’ menu based on our schedules, grocery shop accordingly, and then cook on Sundays. I adopted this practice from Rachel Ray minus the high fat foods she prepares of course. Instead, I make low-fat, healthy vegan meals. This week’s plan began with lentils.

Lentils are a powerhouse of nutrition, containing potassium, calcium, zinc, niacin and vitamin K but are particularly rich in dietary fiber, lean protein, folate and iron. A single cup of cooked lentils contains 16 grams of dietary fiber.  Fiber-rich foods like lentils may also help prevent stroke, heart disease, diabetes, high blood cholesterol and hypertension. Cooked lentils provide 18 grams of protein per cup, with less than 1 gram of fat, negligible saturated fat and no cholesterol. A cup of lentils provides 87 percent of the iron men need daily and 38 percent of the amount a woman needs.

This savory lentil dish is creamy and satisfying, made rich and flavorful with onions spices and vegan  yogurt. This dish may be eaten as an entree served over brown rice or accompanied by vegetables,  on a bed of mashed potatoes, or as a side dish for any meal.

Although I made this dish in a sauce pan, this lentil dish can be prepared in a pressure cooker or insta-pot in a fraction of the time. Just make sure you don’t add the yogurt until after cooking.

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Steps

1
Done

In a large sauce pan, over medium heat, sauté onion and garlic until translucent
Add garam masala, cardamom, cinnamon, cumin, and cayenne
Stir together and cook for 5 minutes until spices are covered with seasoning

2
Done

Stir in water, lentils, and salt
Bring to a boil
Reduce heat to simmer
Cover
Cook for 35-45 minutes (until all liquid is absorbed)

3
Done

Remove from heat
Stir in yogurt
Adjust seasoning as desired

Kathy Carmichael

Hi! My name is Kathy, I am a high school English teacher by day & vegan enthusiast and blogger by night. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines the health of us & our planet! :)

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