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Recipe: Spicy red lentilsBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/RE00067
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.
- 1 1/4 cups dried red lentils, picked over, rinsed and drained
- 3 cups water
- 1 bay leaf
- 1/2 teaspoon salt, divided
- 2 tablespoons olive oil
- 1/2 serrano chili, seeded and finely chopped
- 2 cloves garlic, minced
- 2 teaspoons ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground cinnamon
- 3 tablespoons chopped fresh flat-leaf (Italian) parsley
- 3 tablespoons chopped fresh cilantro (fresh coriander)
- 1 1/2 tablespoons chopped fresh mint
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons red wine vinegar
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, 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
|Serving size: About 1/2 cup|
|Total fat||5 g||Total carbohydrate||25 g|
|Saturated fat||1 g||Dietary fiber||12 g|
|Trans fat||0 g||Sugars||0|
|Monounsaturated fat||3 g||Protein||11 g|
|Protein and dairy||1 1/2|
|Meat and meat substitutes||1/2|
|Nuts, seeds and dry beans||1 1/2|
|Fats and oils||1|