“My mom inspires me to eat healthy. She encourages me to eat fresh fruits and vegetables. Our family recently became vegan. For this recipe we recreated my favorite store-bought boxed Indian lentils, and made it full of veggies. Vegan food can be healthy and full of flavor. I love this recipe served with brown rice and a Mango Lassi. I hope you enjoy.”

- Skylar McGough, Age 8, the 2016 Healthy Lunchtime Challenge winner from Nevada

Makes 6 Servings

INGREDIENTS

For the Veggie-Packed Indian Lentils:

• 1 tablespoon canola oil
• ¼ cup yellow onion, peeled and chopped
• 3 garlic cloves, peeled and minced
• 4 cups vegetable broth, plus 2 cups water
• 2 cups peeled and diced carrots
• 2 cups chopped cauliflower
• 2 cup lentils, rinsed and drained
• 1 15-ounce can kidney beans, rinsed and drained
• 1 6-ounce can tomato paste
• 1 bay leaf
• 1 tablespoon fresh ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon cumin
• 1 teaspoon salt
• ½ teaspoon freshly ground black pepper
• ¼ teaspoon cinnamon
• 1/8 teaspoon ground cloves
• ½ teaspoon coriander
• 1 tablespoon chili powder
• ½ cup lite coconut milk
• 4 cups fresh spinach, chopped
• Cooked brown rice (optional)

For the Mango Lassi (not pictured):

• 1 cup frozen mango chunks
• 1 cup nonfat plain yogurt
• ¼ cup milk (or soy, almond or coconut milk)
• ¼ teaspoon cardamom powder
• ¼ cup maple syrup  

PREPARATION

1. In a large stockpot, warm oil over medium heat, add onion and cook about 4 minutes, or until slightly tender. Add garlic and cook 1 minute, then add all of the other ingredients except the spinach and rice, and bring to a boil. Reduce the heat to low and simmer for 40 minutes, or until lentils are tender. Add spinach and simmer for 5 minutes more, or until heated through. Serve with brown rice.
2. To make Mango Lassi: In a blender, thoroughly blend all the ingredients. Serve chilled.

325 calories 5g fat 58g carbohydrates 16g protein