|
|
Savory Lentil Spread
|
 |
|
Authored By: Polly Pitchford, Full Spectrum Health™
|
|
Quick cooking red lentils make this bean dip easy to do.
|
 |
|
Diet Types: Vegan, Vegetarian
|
|
|
Ingredients:
2 cups red lentils3 1/2 cups water or Vegetable Stock1 large onion, chopped fine3 cloves garlic, minced2 tablespoons olive oil1 teaspoon Thyme1 teaspoon salt1/2 cup minced parsley1/2 teaspoon black pepper1 teaspoon vinegar of choice1 teaspoon parsley1 teaspoon basil
|
|
|
Serves: 6
|
|
|
Cooking Time: Under 30 minutes |
|
| Instructions: |
| Wash red lentils very quickly and just before cooking so they don't clump together and dry out, making them harder to cook. Place into a saucepan with the water or stock, bring to a boil, reduce heat to medium, and simmer, covered, for 20 minutes. In a large skillet, heat the oil. Add the garlic, onions and herbs and saute over medium heat, stirring constantly, for about 10 minutes, or until the onions and garlic are browned and fragrant. When the lentils are done, stir them thoroughly to mash, add the onion mixture and parsley. Season to taste with Sea Salt, vinegar and pepper. Spread on crackers or celery sticks. |
|
|
Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
|
| Amount Per Serving |
|
Calories 271
Calories from Fat 47
|
|
|
% Daily Value*
|
| | Total Fat 5g | 8% | | | Saturated Fat 1g | 4% | | | Mono Fat 3g | | | | Sodium 401mg | 17% | | | Total Carbs 40g | 13% | | | Dietary Fiber 20g | 81% | | | Protein 18g | | | | Iron | 43% | | | Calcium | 6% | | | Vitamin B-6 | 20% | | | Vitamin C | 11% | | | Vitamin E | 4% | | | Vitamin A | 2% | | | Selenium | 10% | | | Manganese | 50% | | | Copper | 30% | | | Zinc | 17% | | | Pantothenic acid | 12% | | | Niacin | 9% | | | Riboflavin | 12% | | | Thiamin | 20% | | | Folate | 72% | | | Potassium | 19% | | | Phosphorus | 30% | | | Magnesium | 19% |
|
|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|
|
|
|
