Name: Tomato-Garlic Lentil Bowls
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 6 servings
Cuisine: Africa, Ethiopian
Ingredients: 1 tablespoon olive oil; 2 medium onions, chopped; 4 garlic cloves, minced; 2 cups dried brown lentils, rinsed; 1 teaspoon salt; 1/2 teaspoon ground ginger; 1/2 teaspoon paprika; 1/4 teaspoon pepper; 3 cups water; 1/4 cup lemon juice; 3 tablespoons tomato paste; 3/4 cup fat-free plain Greek yogurt; Optional: Chopped tomatoes and minced fresh cilantro

An Ethiopian recipe inspired this feel-good dinner that's tangy, creamy and packed with hearty comfort. —Rachael Cushing, Portland, Oregon

Health Tip: Cup for cup, lentils have twice as much protein and iron as quinoa.

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Tomato-Garlic Lentil Bowls

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Yield:6 servings

Prep:5 min

Cook:25 min

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Ingredients

1 tablespoon olive oil
2 medium onions, chopped
4 garlic cloves, minced
2 cups dried brown lentils, rinsed
1 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon paprika
1/4 teaspoon pepper
3 cups water
1/4 cup lemon juice
3 tablespoons tomato paste
3/4 cup fat-free plain Greek yogurt
Optional: Chopped tomatoes and minced fresh cilantro

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Directions

In a large saucepan, heat oil over medium-high heat; saute onions 2 minutes. Add garlic; cook 1 minute. Stir in lentils, seasonings and water; bring to a boil. Reduce heat; simmer, covered, until lentils are tender, 25-30 minutes.

Stir in lemon juice and tomato paste; heat through. Serve with yogurt and, if desired, tomatoes and cilantro.

Nutrition Facts

3/4 cup: 294 calories, 3g fat (0 saturated fat), 0 cholesterol, 419mg sodium, 49g carbohydrate (5g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1/2 fat.