Spiced Lentils

• This is a great summer recipe -- it can be made in advance and served cold.
• Spiced lentils can be served as a side dish, a sandwich filler, or in a salad.
• I like the way the salt brings out the sweetness of the wine vinegar.
• I only use French lentils for this recipe, because they hold their shape and have a nice color. Some say they also have a different flavor.  I imagine you could use ordinary lentils for this recipe but you need to watch them closely so they do not become mushy. Read about lentils and see photos of different varieties here.

Makes 4 servings (½ cup vegetables per person) -- enough to fill 4 whole pita pockets

1 cup French lentils (see note above)
1 quart water
1 medium onion, chopped
1 bay leaf
¼ - ½ teaspoon crushed red chilies
1 teaspoon cumin seeds

2 tablespoons olive oil
3 tablespoons wine vinegar
2 cloves garlic, minced
½ teaspoon salt

• Sort and clean lentils.
• Bring to a boil in a 3- to 4-quart pan: lentils, water, chopped onion, bay leaf, crushed red chilies, and cumin seeds. Reduce heat, cover and simmer until lentils are done – about 40 minutes. Let cool. Drain off any remaining liquid.
• Combine the olive oil, wine vinegar, garlic, and salt. Mix into the beans. Adjust salt, as needed.

Serving Ideas

• Serve inside pita pockets with chopped green onion and tomatoes.
• Serve on a bed of lettuce with grape tomatoes, chopped green onions, and chopped cilantro.
• Add to a tossed green salad with golden raisins.

Nutrients per Serving
240 calories, 8g fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 300mg sodium, 33g carbohydrate, 12g dietary fiber, 13g protein.
Diabetic Exchanges: 2 starch, 1 fat.