Level up on the spices to give this healthy dish an extra kick
You’ll often find this flavorful dish on the menu at your favorite Indian restaurant. If you like your food spicy, use the Madras curry powder called for; if not, try a milder version. No matter what, your dish will benefit from the chilled raita, a yogurt-based condiment that offers a cooling counter-balance to spicy hot Indian food.
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Cucumber raita
1 cup non-fat yogurt
1 garlic clove, minced
1/2 English cucumber, peeled and finely minced
2 scallions, white parts and 2 inches of the green, finely minced
1/3 cup loosely packed cilantro leaves, chopped
Kosher salt, optional
Freshly ground pepper
1/4 teaspoon cumin seed
Curried lentils
1 cup dried brown lentils, picked over, rinsed and drained
2 teaspoons extra virgin olive oil
1 medium onion, finely chopped
2 garlic cloves, minced
1 jalapeno, seeded and minced, optional
2 tablespoons Madras curry powder, or to taste*
1 pound small cauliflower florets
1, 28-ounce can no-salt-added diced tomatoes with juice
*For a milder curry, decrease this amount or use regular curry powder instead.
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Makes 6 servings
Calories: 200 (11% calories from fat)
Total fat: 2.5 g
Saturated fat: 0 g
Protein: 14 g
Carbohydrate: 34 g
Dietary fiber: 14 g
Cholesterol: 0 mg
Sodium: 80 mg
Potassium: 653 mg
Raita only:
Calories: 20 (0% calories from fat)
Total fat: 0 g
Saturated fat: 0 g
Protein: 2 g
Carbohydrate: 4 g
Dietary fiber: 0 g
Cholesterol: 0 mg
Sodium: 25 g
Potassium: 55 mg
— Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).
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