Warm Spiced Lentils

Photography: Becky Luigart-Stayner; Styling: Jan Gautro

To keep the whole-milk yogurt from curdling, allow the lentils to cool slightly before stirring. Make the lentils a day ahead and refrigerate, then warm them over low heat. Serve as a side dish or as an appetizer with pita wedges. Try the Tomato, Lime, and Onion Salad as a condiment.

Yield: 12 servings (serving size: 1/2 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 160
  • Calories from fat: 14%
  • Fat: 2.4g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.3g
  • Protein: 11.1g
  • Carbohydrate: 25g
  • Fiber: 11.1g
  • Cholesterol: 3mg
  • Iron: 3.6mg
  • Sodium: 244mg
  • Calcium: 60mg

Ingredients

  • 1 tablespoon olive oil
  • 2 cups chopped onion
  • 1 tablespoon finely chopped peeled fresh ginger
  • 3/4 teaspoon salt
  • 3/4 teaspoon freshly ground black pepper, divided
  • 2 tablespoons minced garlic
  • 2 teaspoons ground cumin
  • 2 teaspoons Homemade Curry Powder
  • 1 teaspoon ground coriander
  • 2 1/2 cups water
  • 2 cups fat-free, less-sodium chicken broth
  • 2 cups dried lentils
  • 3 bay leaves
  • 1 cup plain whole-milk yogurt
  • 3/4 cup tomato puree

Preparation

  1. Heat olive oil in a Dutch oven over medium heat. Add chopped onion, ginger, salt, and 1/2 teaspoon pepper; cover and cook 10 minutes or until soft, stirring occasionally. Stir in minced garlic, cumin, Homemade Curry Powder, and ground coriander; cook 1 minute. Stir in water, chicken broth, lentils, and bay leaves; bring to a boil. Reduce heat; cover and simmer for 2 hours or until tender. Uncover and cook 5 minutes or until most of liquid is absorbed. Remove from heat; cool slightly. Discard bay leaves. Gradually stir in 1/4 teaspoon pepper, yogurt, and tomato puree; cook over low heat 5 minutes or until thoroughly heated.
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