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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.
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
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, 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 |
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