Lentil Recipes

Mediterranean White Bean and Lentil Salad

Ingredients

½ cup white beans (rinsed and soaked overnight)
½ cup brown lentils (rinsed and soaked overnight)
2 cups low-sodium vegetable stock
4 sprigs parsley, chopped
1 medium tomato, diced
½ medium cucumber, diced
1 medium red pepper, diced
¼ cup carrots, shredded

2 scallions
½ cup green olives, chopped
1 tablespoon fresh dill, chopped
¼ cup raisins
½ cup chickpeas
¼ cup lemon juice
¾ cup olive oil

1. Cook white beans in low-sodium vegetable stock until tender.
2. Cook lentils in low-sodium vegetable stock until tender.
3. Let beans cool.
4. Toss together with remaining ingredients.

Nutritional Information
Yield: 12 servings
170 calories, 6 g total fat, 0 mg cholesterol, 5 g dietary fiber, 110 mg sodium,
7 g protein

Brown Lentil Hummus

Ingredients

5 cups of water
⅔ cup dried brown lentils
3 (6-inch) whole wheat pitas, each cut into 8 wedges
Cooking spray
¼ teaspoon ground coriander
¾ teaspoon salt, divided
1½ tablespoons fresh lemon juice
1½ tablespoons tahini
(sesame seed paste)
¼ teaspoon hot pepper sauce
2 garlic cloves
1 tablespoon chopped fresh cilantro

1. Preheat oven to 425°F
2. Bring water and lentils to a boil in a medium saucepan. Cover, reduce heat, and simmer for 20 minutes or until tender. Drain and rinse with cold water; drain.
3. Arrange pita wedges in a single layer on a baking sheet; coat pita wedges with cooking spray. Sprinkle evenly with coriander and ¼ teaspoon salt. Bake pita wedges at 425°F for 10 minutes or until golden brown.
4. Combine cooked lentils, remaining ½ teaspoon salt, lemon juice, tahini, hot pepper sauce, and garlic in a food processor; process until smooth. Spoon mixture into a bowl; cover and chill. Sprinkle lentil mixture with cilantro. Serve with pita crisps.

Nutritional Information
Serving size: about 2½ tablespoons lentil mixture and 2 pita crisps
Yield: 12 servings
91 calories, 1.5 g fat, 0.2 g saturated fat, 0.5 g monounsaturated fat,
0.7 g polyunsaturated fat, 4.7 g protein, 15.7 g carbohydrate, 3.7 g fiber,
0 mg cholesterol, 1.6 mg iron,
235 mg sodium, 12 mg calcium