|
1 cup dry lentils, rinsed
1 cup dry split peas, rinsed
½ cup purple onion, onion, or scallions, chopped
1 cup shredded carrot
1 red pepper, finely chopped
1-2 tsp minced garlic
1-2 tsp olive oil
¼ cup red wine vinegar
1-2 Tbsp lemon juice
Salt and pepper as desired
In a pot, boil water. Rinse lentils and split peas, and add
to boiling water. Cook for 10 minutes, (they will still be
crunchy- much longer, they turn to mush…voice of
experience). While cooking, chop onion, carrot and pepper,
and place in large bowl. When lentils and peas are done,
rinse with a strainer, and add to vegetables. Add garlic,
olive oil, vinegar, and lemon juice. If it seems too dry,
add some veggie or chicken broth, or water.
Makes about 5 cups.
½ cup is about 120 calories, 6 grams protein and fiber, very
low fat, and about 15 grams of carb. Lentils and split peas
are fabulous sources of soluble fiber (lower LDL-loser-cholesterol,
and Triglycerides.) This dish is also a great source of
folic acid.
For my 5-A-Day friends. 1/2 cup counts as one check mark.
|
