Lemon Rosemary Red Lentil Spread - 18.6g Carbs, 8.1g Fiber, 1.6g Sugar
From: www.chefindisguise.com
2 Tbsp olive oil
1 large onion, diced
3 cloves garlic, minced
1 cup red lentils
2 1/2 cups water (OR broth)
1 lemon, zested and juiced
3 sprigs fresh rosemary
Salt, to taste
Pepper, to taste
Olive oil, to taste
Optional: 3-4 Tbsp cashews
Sauté the onion in olive oil over medium heat until lightly caramelized.
Add the garlic and stir until fragrant.
Add the lentils, cashews if using, and water.
Cook until tender, about 20 minutes, stirring occasionally.
Add the lemon juice, lemon zest, and rosemary.
Puree in a food processor or blender.
Notes: You can reduce the cooking time by soaking the lentils in water for 30 minutes before cooking. If you do so, reduce the water you add to cook the lentils by 1/2 a cup.
Feel free to play with the flavors. Instead of using lemon and rosemary try roasted red peppers, roasted garlic, olives, capers, roasted pine nuts, sun dried tomatoes.
Nutrition From: www.caloriecount.about.com
4 Tbsp cashews used for nutrition. No added salt used for nutrition. Water used (not broth) for nutrition.
Servings: 8
Serving Size: 133 g (133g = 4.69 oz // 4.69 oz = 0.58 cups)
Nutrition per Serving: 151 Calories, 53 Calories from Fat, 5.8g Total Fat, 5.8g Total Fat, 0.9g Saturated Fat, 0mg Cholesterol, 24mg Sodium, 18.6g Total Carbs, 8.1g Fiber, 1.6g Sugars, 7.2g Protein -- Vitamin C 12% - Calcium 2% - Iron 12%
Nutrition Grade: A
Good points:
No cholesterol
Very low in sodium
Very high in dietary fiber
Very high in vitamin B6
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