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Warm Spiced Lentil Bowl with Yogurt and Smoked Almonds

Thicker than a soup, this lentil dish makes a hearty one-bowl meal.

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Thicker than a soup, this lentil dish makes a hearty one-bowl meal.

Ingredients

  • 2 1/2 tsp. toasted sesame oil
  • 2 1/2 tsp. whole cumin seeds
  • 1 medium carrot, chopped (1/3 cup)
  • 1 rib celery, chopped (1/4 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.)
  • 1/3 cup smoked almonds, coarsely chopped
  • 1/2 cup plain nonfat Greek yogurt

Preparation

1. 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.

2. Ladle lentil mixture into 4 bowls, and garnish with almonds and yogurt.

Nutrition Information

  • Calories 309
  • Carbohydrate Content 39 g
  • Cholesterol Content 0 mg
  • Fat Content 10 g
  • Fiber Content 14 g
  • Protein Content 18 g
  • Saturated Fat Content 0 g
  • Sodium Content 187 mg
  • Sugar Content 7 g