The Healthy Cook: two black lentil dishes
Warm Black Lentils & Tomato
3 Tbs. extra-virgin olive oil
3 cloves garlic, sliced
¼ tsp. crushed red pepper (optional)
3 cups chopped fresh tomatoes
2 cups cooked black lentils
1 Tbs. capers
½ tsp. kosher salt
Heat the oil in a large pan over medium heat until shimmering hot. Sauté the garlic and red pepper until fragrant, 30 seconds to 1 minute.
Stir in the tomatoes and simmer until softened, 2-3 minutes.
Stir in the lentils, capers, and salt.
Serves 4. | Time: 25 minutes.
Per serving (1 cup):
Calories: 250
Total fat: 11 g
Sat fat: 1.5 g
Carbs: 28 g
Fiber: 13 g
Total sugar: 4 g
Added sugar: 0 g
Protein: 11 g
Sodium: 300 mg
Crunchy Black Lentil Salad
1 tsp. lemon zest
2 Tbs. fresh lemon juice
1 tsp. dijon mustard
2 Tbs. minced shallot
2 Tbs. extra-virgin olive oil
½ tsp. kosher salt
2 cups cooked black lentils
1 cup sliced celery heart
¼ cup chopped walnuts
¼ cup shaved Manchego or parmesan cheese
Freshly ground black pepper
In a large bowl, whisk together the lemon zest, lemon juice, mustard, shallot, oil, and salt.
Toss with the lentils, celery, walnuts, and cheese. Season to taste with the pepper.
Serves 4. | Time: 25 minutes.
Per serving (¾ cup):
Calories: 280
Total fat: 14 g
Sat fat: 3 g
Carbs: 26 g
Fiber: 12 g
Total sugar: 2 g
Added sugar: 0 g
Protein: 13 g
Sodium: 340 mg
Got a question or suggestion? Write to Kate at healthycook@cspinet.org.
Photos: Kate Sherwood & Jennifer Urban/CSPI.
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