Recipe: Spicy red lentils

Dietitian's tip: This Moroccan-style dish is quick to assemble. Serve it as a side dish with roasted meats or fish. In larger portions, it also makes a satisfying main course.

   

Ingredients

Directions

In a saucepan over high heat, combine the lentils, water, bay leaf and 1/4 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the lentils are tender but still firm, 12 to 14 minutes. Drain and discard the bay leaf. Set aside.

In a small frying pan, heat the olive oil over medium heat. Add the chili and garlic and saute until softened, about 1 minute. Add the cumin, ground coriander and cinnamon and cook until fragrant, about 1 minute. Remove the pan from the heat.

In a large bowl, combine the lentils and the spice mixture. Toss gently to mix. Stir in the parsley, cilantro and mint and season with the remaining 1/4 teaspoon salt and the pepper. Stir in the vinegar and serve immediately.

Nutritional Analysis

(per serving)

Calories	172	Monounsaturated fat	3 g
Protein	10 g	Cholesterol	0 mg
Carbohydrate	24 g	Sodium	212 mg
Total fat	5 g	Fiber	6 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Protein and dairy	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Nonstarchy vegetables	2
Meat and meat substitutes	1/2
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	2
Nuts, seeds and dry beans	1
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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