Lentil Potage with Spinach and Yogurt

A potage (poh-TAHZH) like this one is more than a soup; it's thick and hearty because of its mixture of chickpeas, barley, lentils, and bulgur (cracked wheat). The recipe calls for cooked pearl barley so you'll need to prepare that first.

Yield: 8 servings (serving size: 1 cup potage and 1 tablespoon drained yogurt)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 251
  • Calories from fat: 19%
  • Fat: 5.4g
  • Saturated fat: 1g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1g
  • Protein: 14g
  • Carbohydrate: 39.2g
  • Fiber: 7.9g
  • Cholesterol: 2mg
  • Iron: 4.9mg
  • Sodium: 486mg
  • Calcium: 127mg

Ingredients

  • 2 tablespoons olive oil
  • 1 1/2 cups diced onion
  • 2 teaspoons ground cumin
  • 1 1/4 teaspoons salt
  • 1 teaspoon paprika
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon black pepper
  • 1 bay leaf
  • 6 1/2 cups water
  • 1 cup dried petite black or other lentils
  • 14 cups chopped spinach (about 8 ounces)
  • 1/2 cup uncooked bulgur or cracked wheat
  • 1/2 cup cooked pearl barley
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1 (8-ounce) carton plain low-fat yogurt

Preparation

  1. Heat olive oil in a large Dutch oven over medium heat. Add the onion and the next 7 ingredients (onion through bay leaf); cook 10 minutes. Add the water and lentils, and bring to a boil. Reduce heat, and simmer 30 minutes. Add spinach, bulgur, barley, and chickpeas; cook 1 minute. Remove from heat, and discard bay leaf. Cover mixture and let stand 15 minutes.
  2. Spoon the yogurt onto several layers of heavy-duty paper towels, spreading to 1/2-inch thickness. Cover yogurt with additional paper towels, and let stand 5 minutes. Scrape yogurt into a bowl using a rubber spatula. Serve the drained yogurt with potage.
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