Lentils, 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.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 20 Oct 2011

Last Modified: 24 Mar 2015