Lentils are a protein-rich and gluten-free type of pulse, with 9 grams of protein in ½ cup cooked. Thanks to their protein and fiber combination, pulses help satiate you and help with weight loss and weight maintenance. Pulses are extremely versatile, fitting into everything from soups and salads to entrees and desserts. To cut back on the cooking time, use low-sodium canned instead of dried lentils.
Nutrition (per 1-cup serving)
Calories: 489; protein: 34g; fat: 6g; carbs: 75g; sugar: 11g
Makes 2 servings
- 1 cup dried lentils
- 2 cups water
- 1 tsp salt
- 1/4 cup non-fat plain Greek yogurt
- 1 Tbsp fresh chopped dill
- 1 Tbsp fresh lemon juice
- 1 tsp honey
- 1/2 cup sliced cucumber
- 1/2 cup halved cherry tomatoes
- 1/4 cup diced red onion
- ½ cup chickpeas, washed and drained
- ¼ cup crumbled feta
- Salt and pepper to taste
How to make it
Combine the lentils, water, and salt in a pot, and bring to a boil. Once boiling, cover and reduce the heat to low. Simmer for 35-40 minutes or until the water is absorbed.
While the lentils cook, combine the Greek yogurt, dill, lemon juice, and honey in a small bowl. Stir with a spoon, and set aside.
When the lentils are cooked, place them in a large bowl. Top with cucumber, tomatoes, red onion, chickpeas, feta, and Greek yogurt dressing. Season with salt and pepper.