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.
1 cup lentils
3 cups water
3 cloves garlic, minced
¾ teaspoon salt
½ teaspoon turmeric
1 cup diced (¼ inch) carrots
1 cup canned diced tomatoes
¼ cup plain fat-free yogurt
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
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.