FLAVORFUL LENTILS AND RICE (INDIAN-STYLE)

1½ Cups (12 ounces) dried lentils, sorted and rinsed
1 Large tomato, chopped (1 cup)
5¼ Cups vegetable broth
8 Medium green onions, chopped (½ cup)
1 Tablespoon finely chopped gingerroot (or 1 teaspoon dried ginger powder)
1/8 Teaspoon crushed red pepper
2 Garlic cloves, finely chopped
1 Teaspoon ground turmeric
½ Teaspoon salt
¼ Cup shredded coconut
2 Tablespoons chopped fresh mint leaves or 2 teaspoons dried mint leaves
3 Cups hot cooked rice
1½ Cups plain fat-free yogurt

Spray 3-quart saucepan with cooking spray. Cook onions, gingerroot, red pepper and garlic in saucepan over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender. Stir in 5 cups of the broth, the lentils, turmeric and salt. Heat to boiling; reduce heat. Cover and simmer 25 to 30 minutes, adding remaining broth if needed, until lentils are tender. Stir in tomato, coconut and mint. Serve over rice and with yogurt.

Serving size: 1/6 of dish
Calories: 300
Fat: 3 g
Cholesterol: 0 mg
Carbohydrate: 60 g
Protein: 19 g
Sodium: 1,130 mg

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