Lentils pack a high protein and fiber wallop, and 1/2 cup counts as 1 vegetable serving.
Lentils
1 cup dried brown or green lentils
1 small onion, peeled and chopped (1/2 cup)
2 cloves garlic, peeled
1 bay leaf
Salad
1/4 cup pitted and chopped Greek olives
1 cup chopped celery
1 cup chopped red bell pepper
2 tablespoons chopped parsley
1/4 cup lemon juice
2 tablespoons extra virgin olive oil
2 cloves garlic, crushed
2 teaspoons fresh or 1/2 teaspoon dried thyme leaves
1/4 teaspoon salt
1/4 teaspoon pepper
- Wash the lentils, picking out any small stones. Place in a pan with the onion, garlic, bay leaf, and 3 cups water. Bring to a boil, reduce the heat, and simmer 15 to 20 minutes or until tender but not mushy. Drain, discard the onion, garlic cloves, and bay leaf, and chill under cold water.
- Place the lentils in a bowl with the olives, celery, red pepper, parsley, lemon juice, oil, thyme, salt, and pepper. Toss and serve warm or cold over mixed bitter greens.
YIELD: 4 servings
NUTRITION ANALYSIS PER SERVING: Calories, 253; Total fat, 8 grams; Saturated fat, 1 g gram; Carbohydrates, 33 grams; Sodium, 255 milligrams; Dietary fiber, 16 grams
