PrintLentils, like other legumes, are packed with protein and are virtually fat-free. They take much less time to cook than dried beans or peas. Lentils are a mainstay of Indian cuisine, and this recipe, made with turmeric and yogurt, has a gentle suggestion of Indian flavors.
Ingredients
1 cup lentils
3 cups water
3 cloves garlic, minced
3/4 teaspoon salt
1/2 teaspoon turmeric
1 cup diced (1/4 inch) carrots
1 cup canned diced tomatoes
1/4 cup plain fat-free yogurt
Directions
1. In a medium saucepan, combine the lentils, water, garlic, salt, and turmeric, and bring to a boil over high heat. Cover, reduce the heat to low, and simmer 25 minutes.
2. Add the carrots and simmer 5 minutes. Add the tomatoes and simmer until the carrots are tender, about 3 minutes. Remove from the heat and drain any remaining liquid. Stir in the yogurt and serve the lentils hot. Makes 4 servings
Nutrition Facts
| per serving | |
| calories | 198 |
| total fat | 0.6g |
| saturated fat | 0.1g |
| cholesterol | 0mg |
| dietary fiber | 16g |
| carbohydrate | 35g |
| protein | 15g |
| sodium | 550mg |
Good source of: beta carotene, fiber, folate, magnesium, potassium, thiamin, vitamin B6, vitamin C, zinc
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.
