Warm Spiced Lentil Bowl with Yogurt and Smoked Almonds - 39g Carbs, 14g Fiber, 7g Sugar
From: Vegetarian Times Issue: December 2011 p. 28
Thicker than a soup, this lentil dish makes a hearty one-bowl meal.
Serves: 4
2 1/2 tsp toasted sesame oil
2 1/2 tsp whole cumin seeds
1 medium carrot, chopped (1/3 cup)
1 rib celery, chopped (1/4 cup)
1 medium leek, trimmed and chopped (white and light green parts)
3 cups low-sodium vegetable broth
1 cup brown lentils, rinsed and drained
3 cloves garlic, minced (1 Tbsp)
1/3 cup smoked almonds, coarsely chopped
1/2 cup plain nonfat Greek yogurt
1. Heat oil in large saucepan over low heat. Add cumin seeds, and
cook 1 minute, or until fragrant. Stir in carrot, celery, and leek.
Increase heat to medium-high, and saute 3 minutes. Stir in broth
and lentils. Bring mixture to a simmer, reduce heat to low, and
cook 20 minutes, or until lentils are tender. Stir in garlic, and
cook 5 minutes more. Season with salt and pepper, if desired.
2. Ladle lentil mixture into 4 bowls, and garnish with almonds and
yogurt.
Serves: 4
Nutrition per Serving:
309 Calories, 10g Total Fat, <1g Saturated Fat, 0mg Cholesterol,
18g Protein, 187mg Sodium, 39g Carbs, 14g Fiber, 7g Sugars
