Nutrition and Fitness with Randa
25Aug/1011

Lentil Bruschetta

This is an incredibly easy and versatile dish to make, not to mention fast! I have used this Lentil Bruschetta in a variety of ways - as an appetizer spooned over crusty baguette bread or crackers, mixed in with rice for a complete vegetarian meal, and as in this healthy dinner, combined with pasta.

What makes it so quick to create is both the pre-made bruschetta sauce and the pre-cooked lentils; of course, you can boil your own lentils and make your own homemade bruschetta, but when in a hurry nothing beats a few shortcuts!

With 15 grams of protein and 10 grams of fiber per serving (this pasta meal serves 6), you don't even need to add anything else (except maybe a sprinkling of toasted pine nuts - yum!) However, it would also be outstanding with a small side of grilled chicken, fish or shrimp.

If you come up with another way to use this Lentil Bruschetta, let us know!

"Lentils, a small but nutritionally mighty member of the legume family.This tiny nutritional giant fills you up--not out."

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6Jun/103

Moujadra (Lentils with rice): A Lebanese Vegetarian Dish

Being half Lebanese, the cuisine from Lebanon is definitely at the top of my list of favorites. Lebanese dishes typically draw on a wide variety of ingredients – grains, fresh vegetables, eggs and yogurt – all flavored and seasoned with various aromatic herbs. They form a very nutritious, healthy diet.

Hearty and Healthy

There are many delicious meat-based recipes, but often overlooked is the wonderful and satisfying vegetarian dishes.

Today’s recipe is one of my favorites and so easy to make. It is called Moujadra, a healthy mixture of three ingredients: lentils, rice and onions. I like to serve it with a fresh cabbage salad drizzled with Lebanese dressing. Most Lebanese dishes are served with yogurt on top – I use my all time favorite greek yogurt for an extra boost of protein.

Not only is it a wholesome and complete dinner, it can also be served cold for breakfast.

As we say in Arabic when enjoying a good meal: “Sahtan!”

INGREDIENTS

  • 2 cups lentils
  • ¾ cup short grain rice (I like brown)
  • 2 medium onions, finely chopped
  • 1/2 cup olive oil
  • Salt, to taste
  • Water, to cook lentils

For cabbage salad:

  • ½ head of cabbage, finely chopped or shredded
  • ½ cup of lemon juice
  • 2/3 cup olive oil
  • 2 cloves garlic, crushed
  • 2 ½ tsp salt
  • ½ tsp pepper

PREPARATION

1. Wash the lentils in a colander, put in a pot and add 5-6 cups of water

approximately, over the lentils. Boil until soft.

3. While lentils are cooking, sauté the onions in a pan in oil until golden brown.

4. Cook rice according to package instructions.

5. When lentils are done, add onions and rice to the pot. Bring the mixture to a boil and then simmer over low heat for 10-20 minutes. Add salt for taste.

6. To make dressing, blend together the lemon juice, oil, garlic, salt and pepper and pour the dressing over the cabbage.

7. Serve Moujadra warm or cold with cabbage salad and Greek yogurt.

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