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Tomato-Garlic Lentil Bowls

An Ethiopian recipe inspired this feel-good dinner that's tangy, creamy and packed with hearty comfort. —Rachael Cushing, Portland, Oregon
  • Total Time
    Prep/Total Time: 30 min.
  • Makes
    6 servings

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

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

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Reviews

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Average Rating:
  • Rebecca
    Jul 31, 2020

    This was pretty yummy. I only used one onion (I'm not a huge onion fan) and I used smoked paprika.I also added a fair amount of salt when I put the water and lentils in because I knew it would need it. The only negative I would say is that next time I would add more liquid and cook a little longer. I found the lentils to be a bit to firm for my liking. I definitely thought the greek yogurt with gave it some more depth of flavor. Will make again.

  • rwippel
    Feb 13, 2018

    I was a little scared about the ground ginger, but I followed the recipe and glad I did! However I did add the tomato paste with the rest of the herbs so it could cook with the lentils. I served it with Greek yogurt and pico de gallo. Very good recipe.

  • Ellie31773
    Jan 25, 2017

    We have these lentil bowls a lot. They make fantastic workday lunches, too. I like to add cumin along with the other spices, and the tomatoes and cilantro are musts on top!