3 Simple lentil dishes

TIP Add salt after the lentils are mostly cooked through. When salt is added early in the process, lentils take longer to cook.

These hearty and satisfying dishes are a great way to incorporate meatless meals into your diet. 

MUJADDARAH (LEBANESE-STYLE LENTILS AND RICE)

1 cup lentils

1 cup rice

2 tablespoons olive oil

1 large onion, thinly sliced (about 3 cups)

1/2 teaspoon salt

1/8 teaspoon black pepper

1. Bring lentils and 2 cups water to boil; immediately reduce to simmer, cover and cook 20 minutes. Lentils should be tender enough to pierce but still firm in center. Add rice and 1 1/2 cups water, cover and simmer 20 minutes. Remove from heat and let stand, covered, 5 minutes.

2. Meanwhile, heat the oil in a large, nonstick skillet over medium. Add onions and cook, stirring occasionally, until golden and soft, about 20 minutes.

3. When rice is cooked, season with salt and pepper, and stir in about half the onions. Serve the remaining onions on top of the pilaf. Makes 6 servings.

Nutritional analysis for each serving 271 calories, 11 g protein, 47 g carbohydrates, 8 g fiber, 5 g fat, 1 g saturated fat, 198 mg sodium 

TURKISH LENTIL SOUP

1 tablespoon olive oil

2 cloves garlic, minced

1 cup chopped onion

1 teaspoon ground coriander

1 cup lentils

1 (28-ounce) can diced tomatoes

1/2 cup orzo or acini de pepe-shaped pasta

1/2 teaspoon salt

1/8 teaspoon black pepper

1/2 cup nonfat plain yogurt

2 tablespoons cilantro, chopped

1. Heat oil in a medium soup pot over medium high. Add the garlic, onion and coriander and cook 3 to 4 minutes, until slightly softened.

2. Add lentils and 4 cups water and bring to boil. Immediately reduce heat and simmer 20 minutes, until lentils are somewhat softened but not cooked through. Add tomatoes and bring to boil; add orzo and gently boil for 10 minutes, until orzo and lentils are cooked through.

3. Stir in salt and pepper. Serve each bowl topped with yogurt and cilantro. Makes 4 servings.

Nutritional analysis for each serving 353 calories, 19 g protein, 58 g carbohydrates, 18 g fiber, 4 g fat, 1 g saturated fat, 674 mg sodium 

CREAMY CURRIED LENTILS AND BROWN RICE

2 tablespoons canola oil

2 cups thinly sliced onion

1 tablespoon curry powder

1/2 teaspoon mustard powder

1 cup lentils

1 cup long-grain brown rice

1 cup light sour cream

1 teaspoon salt

1/2 teaspoon black pepper

1/2 cup cilantro, chopped

1. Heat oil in large Dutch oven or deep skillet over medium high. Add onion, curry and mustard powder and cook until onions are soft, about 10 minutes.

2. Add lentils and rice, and cook, stirring, 2 minutes. Add 4 cups water and bring to boil; immediately reduce heat to simmer, cover and cook 45 minutes, until lentils and rice are cooked through. Remove from heat, stir in sour cream, salt, pepper and cilantro, and serve immediately. Makes 6 servings.

Nutritional analysis for each serving 333 calories, 12 g protein, 50 g carbohydrates, 7 g fiber, 10 g fat, 3 g saturated fat, 1,004 mg sodium