Melon-Mango Ice Cream

recipe image

Yield:

6 servings, about 1 cup each

Ingredients

  • 1 cup yellow lentils

  • 4 cups water

  • 1 teaspoon salt, divided

  • ½ teaspoon ground turmeric

  • 1 tablespoon canola oil

  • ½ teaspoon cumin seeds

  • 1 medium onion, chopped

  • 4 cloves garlic, minced

  • 1 tablespoon minced fresh ginger

  • ½ teaspoon ground coriander

  • ¼ teaspoon cayenne pepper

  • 2 mangoes, peeled and diced

  • ½ cup chopped fresh cilantro

Directions

  1. Place lentils in a colander and rinse until the water runs clear. Combine lentils, 4 cups water, 1/2 teaspoon salt and turmeric in a large saucepan. Bring to a boil. Reduce heat to a simmer, partially cover and cook, stirring occasionally, for 15 minutes.

  2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add cumin seeds and cook until fragrant and starting to brown, about 30 seconds. Add onion; cook, stirring, until soft and beginning to brown, 4 to 6 minutes. Add garlic, ginger, coriander, cayenne and the remaining 1/2 teaspoon salt and cook, stirring, for 1 minute more.

  3. Stir the garlic mixture and mangoes into the lentils. Return to a simmer; cook, stirring occasionally, until the lentils are falling apart, 10 to 15 minutes more. Stir in cilantro.

Originally appeared: EatingWell Magazine, January/February 2010

Nutrition Facts (per serving)

205 Calories
3g Fat
38g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe
6
Serving Size
about 1 cup
Calories
205
% Daily Value *
Total Carbohydrate
38g
14%
Dietary Fiber
10g
34%
Total Sugars
18g
Protein
10g
19%
Total Fat
3g
4%
Saturated Fat
0g
2%
Vitamin A
1343IU
27%
Vitamin C
44mg
49%
Folate
220mcg
55%
Sodium
397mg
17%
Calcium
42mg
3%
Iron
4mg
20%
Magnesium
50mg
12%
Potassium
577mg
12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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