Sometimes, it can be difficult to think outside the box with our meals. However, you may not realize how you can add an interesting twist to your meals just by adding spices. I dressed up some plain lentils with a few spices inspired by North African and Indian cuisines. With minimal chopping and only a few ingredients, this recipe is sure to be a win for when you are short on time, but still want something tasty and healthy. You will need: 1 cup lentils (I used whole green lentils) 2 1/4 cup low sodium broth or water 1 small onion, diced 2 cloves garlic, diced or minced 3/4 tsp black pepper 1 tsp cumin 1 tsp curry powder 1 tsp kosher flake salt (this is amount used for low sodium broth, so may need to adjust if using only water) 1/4 tsp berbere seasoning (fromPenzey's Spices. If you don't have this seasoning, 1/8 to 1/4 tsp cayenne pepper should suffice) Dice onion and garlic and add them along with the lentils, cooking liquid of choice, and all seasonings (except salt) to a medium pot. Bring the ingredients to a boil, then turn down heat and simmer for 35 to 40 minutes. Stir in the salt. Serves 4. Nutrition Info (per serving): Calories: 182 Fat: 0 g Sodium: 335 mg Carbohydrates: 30 g Fiber: 14 g Protein: 12 g This dish does pack a bit of heat, so scale back on the cayenne if you're not into spicy. Serve these lentils with rice and a green salad or other vegetable of your choice. You can also add a spoonful of plain yogurt to each bowl to counter the heat and add a bit more protein and calcium. Enjoy!
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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