Recipe: Lentils with Green Herbs (using mint and cilantro)

LENTILS WITH GREEN HERBS

1 cup uncooked lentils
1 large onion, finely chopped
2 1/2 cups defatted low-sodium vegetable broth, divided use
1 cup water, divided use
1 (4 ounce) can diced green chiles
1 tablespoon mustard seed
1/2 teaspoon coriander seeds
1/2 teaspoon grated lime peel or lemon peel
1/4 teaspoon cumin seed
1/2 cup fresh mint leaves
1/2 cup fresh cilantro leaves
2 tablespoons lime juice
Limes, thinly sliced (for garnish)
Fresh cilantro sprigs (for garnish)
FOR SERVING:
6 (4 inch) whole-wheat pita breads, cut into halves
1/2 cup plain nonfat yogurt

Sort through lentils, discarding any debris. Rinse and drain lentils; set aside.

In a 5- to 6-quart pan, combine onion and 1/2 cup of the broth. Cook over medium-high heat, stirring often, until liquid evaporates and browned bits stick to pan bottom (about 10 minutes).

To deglaze pan, add 1/3 cup water, stirring to loosen browned bits from pan; continue to cook until browned bits form again. Repeat deglazing step about 2 more times or until onion is browned, using 1/3 cup water each time.

To pan, add remaining 2 cups broth, chiles, mustard seeds, coriander seeds, lime peel, cumin seeds, and lentils. Bring to a boil over high heat; then reduce heat, cover, and simmer until lentils are tender to bite (about 35 minutes). Drain and reserve any cooking liquid. Let lentils cool.

Meanwhile, in a food processor or blender, whirl mint leaves and cilantro leaves until finely chopped (or finely chop with a knife).

Add chopped herbs and lime juice to lentils; if you want moister lentils, add a little of the reserved cooking liquid. Transfer lentils to a bowl and garnish with lime slices and cilantro sprigs.

To eat, spoon mixture into pita breads and add yogurt to taste.

Makes 12 servings

Nutrition information per serving: 157 calories (6% calories from fat), 1 grams total fat, 0 grams saturated fat, 0 milligrams cholesterol, 435 milligrams sodium, 29 grams carbohydrates, 3 grams fiber, 8 grams protein, 64 milligrams calcium, 2 milligrams iron

Source: Shape magazine, 1999