Lentil Potage with Spinach and Yogurt Recipe

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Ingredients

Count

Nutrition

209

Calories

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Ingredients:

Serving

2 tbsp olive oil
1 1/2 cups diced onion
2 tsp ground cumin
1 1/4 tsp salt
1 tsp paprika
1/2 tsp ground allspice
1/2 tsp ground turmeric
1/4 tsp black pepper
1 bay leaf
6 1/2 cups water
1 cup dried petite black or other lentils
14 cups chopped spinach (about 8 oz)
1/2 cup uncooked bulgur or cracked wheat
1/2 cup cooked pearl barley
1 (15 1/2-oz) can chickpeas ( garbanzo beans), rinsed and drained
1 (8-oz) carton plain low-fat yogurt

Directions:

Heat olive oil in a large Dutch oven over medium heat. Add the onion and the next 7 ingredients (onion through bay leaf); cook 10 minutes. Add the water and lentils, and bring to a boil. Reduce heat, and simmer 30 minutes. Add spinach, bulgur, barley, and chickpeas; cook 1 minute. Remove from heat, and discard bay leaf. Cover mixture and let stand 15 minutes.
Spoon the yogurt onto several layers of heavy-duty paper towels, spreading to 1/2-inch thickness. Cover yogurt with additional paper towels, and let stand 5 minutes. Scrape yogurt into a bowl using a rubber spatula. Serve the drained yogurt with potage.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	208.92 Kcal (875 kJ)
Calories from fat	61.36 Kcal
		% Daily Value*
Total Fat	6.82g	10%
Cholesterol	0.21mg	0%
Sodium	578.2mg	24%
Potassium	1093.44mg	23%
Total Carbs	26.83g	9%
Sugars	4.61g	18%
Dietary Fiber	11.38g	46%
Protein	13.58g	27%
Vitamin C	18.7mg	31%
Vitamin A	2.7mg	91%
Iron	6.4mg	36%
Calcium	397.8mg	40%

Amount Per 100 g
Calories	37.56 Kcal (157 kJ)
Calories from fat	11.03 Kcal
		% Daily Value*
Total Fat	1.23g	10%
Cholesterol	0.04mg	0%
Sodium	103.94mg	24%
Potassium	196.56mg	23%
Total Carbs	4.82g	9%
Sugars	0.83g	18%
Dietary Fiber	2.05g	46%
Protein	2.44g	27%
Vitamin C	3.4mg	31%
Vitamin A	0.5mg	91%
Iron	1.1mg	36%
Calcium	71.5mg	40%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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