RATING:

INGREDIENTS:

1 1/2 cups masoor dal or red lentils

4 cups water

1 teaspoon turmeric

1 teaspoon salt (or to taste)

1/8 teaspoon canola oil (or canola oil spray)

1 tablespoon panch phoran

1 large onion, diced

2 cloves garlic, minced

1/8 teaspoon red pepper flakes

1 teaspoon ginger paste (or 1 tsp. minced ginger)

16 ounces diced tomatoes (or 1 can)

1 head cauliflower, cut into small florets)

1/2 cup water

ANALYSIS:

Makes about 6 servings. Per serving: 193 Calories (kcal); 1g Total Fat; (4% calories from fat); 15g Protein; 34g Carbohydrate; 0mg Cholesterol; 378mg Sodium; 16g Fiber. Weight Watchers Core (or 3 Flex points).

RATING:

KOFTA INGREDIENTS:

2 medium red potatoes, about 12 ounces

6 ounces fresh spinach

2 ounces firm tofu

2 teaspoons nutritional yeast flakes

2 teaspoons lemon juice

1 teaspoon salt (reduce for low-sodium diets)

1 teaspoon cumin seeds

1/2 onion, minced

2 cloves garlic, minced

1 teaspoon minced fresh ginger

1/2 teaspoon garam masala

3 tablespoons chickpea flour (besan)

SAUCE INGREDIENTS:

1 small or 1/2 large cucumber

1 cup plain soy yogurt

1/4 cup diced red onion

1-2 tablespoons minced mint leaves

1-3 tablespoons lime juice (use more if you are using store-bought soy yogurt because it tends to be sweetened)

1/4 teaspoon ground coriander

1/4 teaspoon ground cumin

salt and freshly ground pepper, to taste

ANALYSIS:

Makes 4 servings. Per serving: 116 Calories (kcal); 1g Total Fat; (9% calories from fat); 6g Protein; 22g Carbohydrate; 0mg Cholesterol; 568mg Sodium; 3g Fiber.

mmmmmmmmmmmm