Tossed with a garlicky vinaigrette and sweet roasted peppers, lentils are perfect for a leisurely lunch. Plus, like dried beans, lentils are rich in complex carbohydrates and soluble fiber.
Active Time: 30 minutes |
Total Time: 40 minutes
3/4 cup green lentils, rinsed and picked over
1 onion, halved
1 stalk celery, halved
1 bay leaf
1/2 teaspoon dried thyme
4 cups water
2 whole-wheat whole-wheat pita, split and cut into triangles
2 tablespoons red- or white-wine vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons reduced-sodium chicken broth
1 teaspoon Dijon mustard
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 large red bell pepper, roasted and cut into thin strips (see Tip)
1 tablespoon chopped fresh parsley
1 tablespoon minced shallots
1/4 cup crumbled feta cheese, (1 ounce)
Place lentils, onion, celery, bay leaf and thyme in a saucepan and cover with water. Bring to a boil, reduce heat to low and simmer, uncovered, until lentils are tender, about 15 minutes. Drain and place lentils in a serving bowl, discarding the onion, celery and bay leaf.
Meanwhile, preheat the broiler. Arrange pita triangles, cut-side up, on a baking sheet. Broil until crisp and golden, 3 to 5 minutes.
Whisk together vinegar, oil, broth, mustard, garlic, salt and pepper in a small bowl. Stir into the lentils along with bell pepper, parsley and shallot. Sprinkle cheese over top and serve with the toasted pitas.
Per serving :
10 g Fat;
2 g Sat;
5 g Mono;
3 mg Cholesterol;
49 g Carbohydrates;
16 g Protein;
16 g Fiber;
584 mg Sodium;
450 mg Potassium
2 Carbohydrate Serving
Exchanges: 3 starch, 1 very lean meat, 1 1/2 fat
Tips & Notes
Tip: To oven-roast peppers:
1. Preheat oven to 450°F. Place a wire rack on a large baking sheet. Arrange whole bell peppers on the rack.
2. Roast peppers in the center of the oven, turning occasionally with tongs, until blackened in places, 30 to 40 minutes.
3. Transfer the peppers to a large bowl and cover with plastic wrap. Let steam for 10 minutes. Uncover and let cool.
4. With a paring knife, remove stems, skins and seeds. If serving as antipasto, combine accumulated juices with peppers.