This hearty one-bowl meal comes together in under 30 minutes.
YIELD: SERVES 4
2½ tsp. toasted sesame oil
2½ tsp. whole cumin seeds
1 medium carrot, chopped (⅓ cup)
1 rib celery, chopped (¼ cup)
1 medium leek, trimmed and chopped (white and light green parts)
3 cups low-sodium vegetable broth
1 cup brown lentils, rinsed and drained
3 cloves garlic, minced (1 Tbs.)
⅓ cup smoked almonds, coarsely chopped
½ cup plain nonfat Greek yogurt
- Heat oil in large saucepan over low heat. Add cumin seeds, and cook 1 minute, or until fragrant. Stir in carrot, celery, and leek. Increase heat to medium-high, and sauté 3 minutes. Stir in broth and lentils. Bring mixture to a simmer, reduce heat to low, and cook 20 minutes, or until lentils are tender. Stir in garlic, and cook 5 minutes more. Season with salt and pepper, if desired.
- Ladle lentil mixture into 4 bowls, and garnish with almonds and yogurt.
30 MINUTES OR LESS
Protein: 18 g
Total Fat: 10 g
Saturated Fat: 0 g
Carbohydrates: 39 g
Cholesterol: 0 mg
Sodium: 187 mg
Fiber: 14 g
Sugar: 7 g