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Lentil Dal Wraps

Karry Hosford
Yield 4 servings (serving size: 1 wrap)
Pack some carrot and celery sticks to nosh alongside this hearty sandwich.

Ingredients

  • 1 tablespoon vegetable oil
  • 2 cups vertically sliced Vidalia or other sweet onion
  • 1 cup dried small red lentils
  • 1 tablespoon chopped peeled fresh ginger
  • 1/4 teaspoon crushed red pepper
  • 1 cinnamon stick
  • 2 cups water, divided
  • 1 cup fat-free, less-sodium chicken broth
  • 1 1/2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 4 (1.4-ounce) flatbreads (such as Flatout)
  • 1/4 cup plain fat-free yogurt
  • 1/2 cup julienne-cut cucumber

Nutrition Information

  • calories 461
  • caloriesfromfat 15 %
  • fat 7.6 g
  • satfat 0.5 g
  • monofat 1.2 g
  • polyfat 3.4 g
  • protein 23.5 g
  • carbohydrate 73.2 g
  • fiber 10.3 g
  • cholesterol 1 mg
  • iron 5.7 mg
  • sodium 916 mg
  • calcium 103 mg

How to Make It

  1. Heat oil in a medium saucepan over medium heat. Add onion; cook 5 minutes or until tender, stirring occasionally. Add lentils, ginger, pepper, and cinnamon; cook 10 minutes, stirring occasionally. Stir in 1 cup water and broth; bring to a boil. Reduce heat, and simmer 10 minutes. Add remaining 1 cup water and juice, and cook 30 minutes or until thick, stirring occasionally. Stir in salt. Remove cinnamon stick; cool lentil mixture completely. Spread about 1/2 cup mixture over each flatbread. Spread 1 tablespoon yogurt over each serving; divide cucumber evenly among flatbreads. Roll up. Cover and chill.