Tomato-Garlic Lentil Bowls
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 6 servings.
An Ethiopian recipe inspired this feel-good dinner that's tangy, creamy and packed with hearty comfort. —Rachael Cushing, Portland, Oregon
Ingredients
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1 tablespoon olive oil
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2 medium onions, chopped
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4 garlic cloves, minced
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2 cups dried brown lentils, rinsed
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1 teaspoon salt
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1/2 teaspoon ground ginger
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1/2 teaspoon paprika
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1/4 teaspoon pepper
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3 cups water
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1/4 cup lemon juice
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3 tablespoons tomato paste
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3/4 cup fat-free plain Greek yogurt
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Optional: Chopped tomatoes and minced fresh cilantro
Directions
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1.
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.
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2.
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.
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