Healthy eating: Spiced lentils over pasta |

Healthy eating: Spiced lentils over pasta

Healthy Eating

Spiced lentils over pasta

1/2 cup brown lentils

8 ounces pasta

1 small onion, finely chopped

3 garlic cloves, minced

1 tablespoon canola oil

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1 teaspoon cumin

1 teaspoon ground ginger

1/2 teaspoon red pepper flakes

1 (16 ounce) can diced tomatoes

1-1/4 cups vegetable broth or water

1 tablespoon sugar

1/2 cup plain yogurt

2 tablespoons finely shredded fresh basil

Sort and rinse the lentils. Cook the pasta using package directions; drain. Cover to keep warm. Sauté the onion and garlic in the canola oil in a saucepan for five minutes or until the onion is tender. Stir in the cumin, ginger and red pepper flakes, sauté for one minute longer. Add the lentils, undrained tomatoes, broth and sugar, and mix well. Simmer for 20 to 25 minutes or until the lentils are tender, stirring occasionally. Remove from heat. Stir in the yogurt and basil; spoon over the pasta on a serving platter.

Yield: 4 servings

Nutrients per serving: calories: 389; protein: 22 g; carbohydrate: 65 g; trans fat: 5 g; saturated fat: less than 1 g.; cholesterol: 1 mg;

fiber 10 g; sodium 531 mg.

Recipe from Simply Colorado Too!