Real African Dishes: [MC-AllEthnic-Recipes] Red Lentil Puree

Friday, May 28, 2010

[MC-AllEthnic-Recipes] Red Lentil Puree - 32g Carbohydrate; 15g Dietary Fiber

* Exported from MasterCook *

Red Lentil Puree

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup dried red lentils -- sorted and rinsed
1 cup fat-free low sodium vegetable stock
1 tablespoon tomato paste
5 garlic cloves -- chopped
1/2 teaspoon salt
freshly ground pepper -- to taste
1 tablespoon dried ground coriander
1/4 cup fat-free Greek style yogurt -- for garnish
1 tablespoon fresh cilantro -- for garnish

Combine lentils,stock, tomato paste, garlic, salt and fresh ground pepper
in a medium saucepan. Bring to a boil over high heat. Stir, reduce heat to
low, and cover. Simmer for about 20 minutes or until lentils are tender
and all liquid is absorbed.

Transfer lentil mixture to a food processor and pulse on and off to form a
paste. Return lentil puree to saucepan, and stir in coriander. Taste and
adjust seasonings, if necessary. Place red lentil puree in a small bowl.
Garnish with yogurt, and top with cilantro. If desired, serve with toasted
pita chips. Arrange pita pieces on a plate and serve warm.

Makes 2 cups (serves 4 one-half cup servings).

AuthorNote: Lentils are a great source of protein, which is needed to
build muscle. This dish offers a quick and flavorful way of serving
lentils, because red lentils require less time to cook than other
varieties.

Add inexpensive, quick cooking, nutritious red lentils to your favorite
soup recipes for additional protein.

ChupaNote: wonderful with raw veggies. Makes a great soup base when
thinned with stock. Toss with whole grain pasta for a protein-filled
veggie meal.

Cuisine:
"Mediterranean"
Source:
"The Mediterranean Diabetes Cookbook by Amy Riolo, 2010."
S(Formatted by Chupa Babi):
"May 2010"
Yield:
"2 cups"
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Per Serving (excluding unknown items): 188 Calories; 1g Fat (4.5% calories
from fat); 15g Protein; 32g Carbohydrate; 15g Dietary Fiber; trace
Cholesterol; 566mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2
Vegetable; 0 Non-Fat Milk; 0 Fat.

Nutr. Assoc. : 903920 0 0 0 0 0 20096 25024 0