Servings: 4
Diet: Vegetarian & Gluten-Free
Per Serving: 400 Calories | 62g Carbs | 7g Sugar | 15g Fiber | 8g Fat (1.5g Sat Fat) | 21g Protein | 350mg Sodium
Ingredients
- 1½ cups uncooked brown or green lentils
- ½ teaspoon salt, divided
- 1 cucumber, peeled, seeded and chopped
- 1 small red onion, finely chopped
- 2 cups parsley or cilantro, finely chopped, divided
- 2 tablespoons oil
- 2 lemons juiced, divided, or 4 tablespoons vinegar, divided
- ¼ teaspoon black pepper
- 1 cup plain low-fat yogurt
- ¼ teaspoon ground cumin or chili pepper
- Optional: 1 bay leaf
Instructions
- Bring about 6 cups of water to a boil over high heat in a medium pot. Add the lentils and optional bay leaf. Reduce heat to medium-low and simmer until lentils are tender, about 20 minutes. Drain and mix in ¼ teaspoon salt.
- In a medium bowl, combine the lentils, cucumber, onion, half the parsley or cilantro, oil, half the lemon juice, remaining salt and black pepper. Divide the lentils evenly into four bowls.
- In a small bowl, combine the yogurt, cumin or chili pepper, remaining parsley and lemon juice with 2 tablespoons of water. Spoon yogurt sauce on top.
Reduce Food Waste: When using fresh soft herbs, use the stems, too. They have the same flavor as the leaves with added crunch!
Did You Know? Lentils are an excellent plant-based source of protein and fiber.