Ingredients
- 1 tbsp (15 mL) canola oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tbsp (15 mL) minced ginger
- 1 jalapeno pepper, seeded and diced
- 3 tbsp (45 mL) shredded unsweetened coconut
- 1 tsp (5 mL) garam masala
- 1/2 tsp (2 mL) turmeric
- 1 can (19 oz/540 mL) petite cut tomatoes
- 3/4 cup (175 mL) red lentils
- 1 ½ cups (375 mL) fortified soy or coconut beverage
- 4 large hard boiled eggs, peeled
- 1 cup (250 mL) frozen peas
- ¼ cup (60 mL) chopped fresh cilantro
- Salt and pepper to taste
Preparation
In a large saucepan, heat oil over medium heat. Sauté onion, garlic, ginger and jalapeno pepper for about 3 minutes or until softened. Stir in coconut, garam masala and turmeric and cook for 1 minute.
Add tomatoes and lentils and stir to combine. Add soy or coconut beverage and bring to a simmer. Add eggs; cover and simmer, stirring occasionally for about 15 minutes or until lentils are tender. Uncover and stir in peas; cook for about 5 minutes or until heated through. Season to taste with salt and pepper. Sprinkle with cilantro to serve.
RECIPE TIP
How to hard boil eggs: Place eggs in a single layer in saucepan and cover with cold water. Cover and bring to a rolling boil. Remove from heat and let stand covered for 10 to 12 minutes. Drain well and run under cold water or alternatively remove with a slotted spoon into a bowl of ice water to chill.
Nutritional Information
-
430
-
19g
-
9g
-
185mg
-
630mg
-
10g
-
900mg
-
45g
-
13g
-
39%DV
-
21%DV
-
20%DV
-
2µg
-
≥16.5µg
-
225mg
-
24g
-
≥60mg
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
