Yield: 4 servings
|¾ cup||Red lentils|
|Picked over and rinsed|
|1 tablespoon||Olive oil|
|1||Onion; finely chopped|
|1||Carrot; finely chopped|
|2||Garlic cloves; minced|
|1 teaspoon||Chili powder|
|½ teaspoon||Ground cumin|
|¼ teaspoon||Ground coriander|
|¾ cup||Eight-vegetable juice|
|¾ cup||Vegetable broth|
|1 tablespoon||Minced fresh cilantro|
|1 large||Tomato; peeled,|
|Seeded and diced|
|1 small||Cucumber; peeled,|
|Seeded and diced|
|2||Green onions; thinly sliced|
|1 cup||Alfalfa sprouts|
Makes 4 servings.
Topped with diced tomatoes, cucumbers, green onions and sprouts, this is a main-dish-and -salad -in-one.
Place the lentils in a medium bowl and cover with boiling water. Set aside.
Heat oil in a large, nonstick saucepan over medium heat. Add onion and carrot and cook, stirring frequently, until onion begins to turn golden, about 5 to 7 minutes. Add garlic, chili powder, cumin, coriander and salt and cook, stirring, 1 minute. Add lentils, juice and broth and bring mixture to a boil. Reduce heat and simmer, uncovered, until lentils are tender and liquid is absorbed, about 10 to 12 minutes. Remove from heat and stir in cilantro.
Warm tostada shells according to package directions. To serve, bring tostadas to the table in a basket, wrapped in a cloth napkin. Transfer lentil mixture to a serving bowl and place tomato, cucumber, onions and sprouts in small dishes. Let each person fill a tostada with some of the lentil mixture on a tostada and top with choice of vegetables.
Crisp salad ingredients can add a contrast of texture and flavor to a variety of bean dishes. Toss some thinly sliced greens, diced tomatoes and/or green onions on a variety of your favorite hot meals. It's even quicker than a side salad, and there's no need for potentially high-fat dressings.
Per serving: 533 calories, 18g fat, 0chol, 80g carb, 21g fiber, 19g protein, 842mg sodium. 8 WW POINTS.
Recipe by: The No-Tofu Vegetarian Cookbook by Claessens, page 125 Converted by MM_Buster v2.0l.