Lentil Vegetable Pilaf
Lentils, like other legumes, are packed with protein and are virtually fat-free. They take much less time to cook than dried beans or peas. Lentils are a mainstay of Indian cuisine, and this recipe with turmeric and yogurt, is full of Indian flavors.

  • 1 cup lentils
  • 3 cups canned vegetable broth
  • 1 clove garlic, minced
  • 1/2 teaspoon turmeric
  • 1 cup diced carrots
  • 1 cup quartered cherry tomatoes
  • 1/4 cup plain nonfat yogurt

1. In medium saucepan, combine lentils, vegetable broth, garlic, and turmeric, and bring to a boil over high heat. Cover, reduce heat to low, and simmer 25 minutes.

2. Add carrots and simmer 5 minutes. Add cherry tomatoes and simmer 3 to 5 minutes until carrots are tender and cherry tomatoes are just softened. Remove from heat and drain broth (reserving for soups if desired). Stir in yogurt and serve hot.

Nutritional Information
Per serving: 207 calories, 1.4g total fat, 0.1g saturated fat, 0.1g monounsaturated fat, 0.3g polyunsaturated fat, 16g dietary fiber, 16g protein, 36g carbohydrate, 0mg cholesterol, 778mg sodium.
Good source of: beta-carotene, fiber, folate, iron.

Date Published: 09/19/2005 > Printer-friendly Version

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