Indian-Spiced Lentils

By Kathy C.

Low in fat and high in protein, lentils are a great source of fiber and folate. When cooking lentils (or dried beans or other legumes), remember that the fresher the product, the quicker the cooking time. Dried beans and legumes do lose flavor over time, so buy fresh (some packages have sell-by dates) and keep them rotating in your pantry

Ingredients

• 4 teaspoon oil, olive, extra-virgin
• 1 medium onion
• 2 cloves garlic
• 1 teaspoon curry powder
• 1 cup lentils, dried
• 1 1/2 cups broth, chicken, fat-free, less sodium
• salt
• peppercorns, black
• 2 tablespoon parsley, fresh

Details

Servings 4
Preparation time 5mins
Cooking time 35mins
Adapted from southbeachdiet.com

Preparation

Step 1

1 Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring, until
softened, about 3 minutes.

2 Add garlic and cook 1 minute more. Stir in curry powder and lentils.

3 Add broth, bring to a simmer, cover, and cook until tender, about 20 minutes.
Season to taste with salt and pepper. Stir in parsley just before serving. 

Each serving is 1/2 cup.

Nutritional Information
Amount Per Serving
Calories230
Total Fat6g
Saturated Fat1g
Sodium105mg
Carbohydrates32g
Dietary Fiber6g
Protein16g

Source: The South Beach Diet Quick & Easy Cookbook