Healthy Recipe:

Recipe: Spicy red lentils

  • High fiber = at least 5 g of fiber per serving
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
The Mayo Clinic Diet Book, learn more

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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.

By Mayo Clinic staff
Serves 6

Ingredients

    • 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

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, 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
Calories189 Sodium204 mg
Total fat5 g Total carbohydrate25 g
Saturated fat1 g Dietary fiber12 g
Trans fat0 g Sugars0
Monounsaturated fat3 g Protein11 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00067 Aug. 30, 2012

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