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Indian Lamb with Spiced Lentils

Freshly ground spices make this Indian lamb curry fabulously fragrant, while spiced lentils give texture and substance, as well as extra good health. Serve with plain yogurt and saffron rice.

Directions

Crush the peppercorns with the cumin and cardamom seeds in a mortar and pestle or a spice mill. Set aside.
Heat the oil in a large flameproof casserole dish, add the onion and fry gently for 5 minutes or until softened. Add the garlic, ginger and chili and fry for a further 3 minutes, then add the crushed spices and the cinnamon stick and turmeric. Fry gently for 30 seconds, stirring constantly.
Add the lamb and stir to coat with the spices. Fry gently for about 4 minutes or until the meat is browned all over. Gradually pour in the stock, stirring well, and bring to a boil. Reduce the heat, cover and cook gently for 1 hour or until the lamb is almost cooked and tender.
Meanwhile, rinse and drain the lentils, then place them in a saucepan and cover with cold water. Bring to a boil. Boil, uncovered, for 15 minutes. Drain.
Add the lentils and tomatoes to the curry and cook for about 15–20 minutes or until the lamb and lentils are both tender. Stir in the lemon juice and fresh coriander and season with pepper. Serve hot.

Indian lamb with spiced lentils variations: If it’s more convenient, you can cook the curry in the oven. In step 3, after bringing to a boil, cover the casserole dish and place it in a preheated 350ºF (180ºC) oven. Cook for 11⁄4 hours. Add the lentils and tomatoes and cook for a further 20 minutes or until tender. Health food stores sell a wide range of lentils. Any of them can be used, but check first whether they are best soaked before cooking, because you may need to plan ahead. Red split lentils and split peas are a good choice because they do not need soaking.

preparation time 30 mins
cooking time 1 1⁄2 hours
serves 4

Source: Cook Smart for a Healthy Heart, Reader's Digest Canada

Ingredients 6 black peppercorns
1 tablespoon cumin seeds
seeds from 8 cardamom pods
2 tablespoons sunflower oil
1 large onion, sliced
2 garlic cloves, crushed
5 cm piece fresh ginger, finely chopped
1 red chili, seeded and finely chopped
1 cinnamon stick
1 teaspoon turmeric
500 g lean boneless leg of lamb or shoulder, trimmed of visible fat and cut into cubes
2 1⁄3 cups hot reduced-salt beef stock
220 g green lentils
4 Italian tomatoes, quartered
juice of 1⁄2 lemon
2 tablespoons chopped fresh coriander
pepper to taste

Nutritional Information

PER SERVING

379 calories
35 g protein
20 g total fat
6 g saturated fat
89 mg cholesterol
15 g total carbohydrate
6 g sugars
5 g fibre
640 mg sodium

Lentils are an excellent source of dietary fibre, particularly the soluble kind responsible for keeping levels of bad cholesterol down. They are also a useful source of thiamine and vitamin B6.

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