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Lentil Salad With Curry Spices and Yogurt Recipe

Lentil Salad With Curry Spices and Yogurt Recipe

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Lentil Salad With Curry Spices and Yogurt

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Ingredients:

Serving

1 1/2 cups french lentils
1 bay leaf
1/2 cup diced red onion
1 tsp cider vinegar
1/2 cup diced carrot
1/2 cup plain yogurt
3 tbsp fresh lemon juice
1 tbsp cider vinegar
1 1/2 tsp ground cumin
1/2 tsp ground turmeric
1/2 tsp ground coriander
1 tsp salt
1/8 tsp cayenne (to taste)
1/8 tsp black pepper
1/2 red bell pepper, diced
2 tbsp chopped cilantro

Directions:

Rinse the lentils and place them in a medium saucepan; cover with water and add the bay leaf. Bring to a boil, reduce heat, and simmer (the original recipe said to boil for 15-20 minutes - I find it takes longer to cook the lentils).
Meanwhile, bring a small pot of water to a boil and drop the onion in for 15 seconds. Scoop out with a strainer and splash with vinegar.
Drop in the carrot for 1 minute to blanch.
In a small bowl, combine yogurt, lemon juice, 1 tb vinegar, and spices.
Drain the lentils when tender; remove the bay leaf and toss all ingredients together. Toss in cilantro before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	199.42 Kcal (835 kJ)
Calories from fat	11.16 Kcal
		% Daily Value*
Total Fat	1.24g	2%
Cholesterol	2.65mg	1%
Sodium	409.48mg	17%
Potassium	583.12mg	12%
Total Carbs	33.6g	11%
Sugars	3.67g	15%
Dietary Fiber	15.72g	63%
Protein	13.47g	27%
Vitamin C	17mg	28%
Vitamin A	0.4mg	12%
Iron	8.5mg	47%
Calcium	66mg	7%

Amount Per 100 g
Calories	169.51 Kcal (710 kJ)
Calories from fat	9.48 Kcal
		% Daily Value*
Total Fat	1.05g	2%
Cholesterol	2.26mg	1%
Sodium	348.06mg	17%
Potassium	495.65mg	12%
Total Carbs	28.56g	11%
Sugars	3.12g	15%
Dietary Fiber	13.36g	63%
Protein	11.45g	27%
Vitamin C	14.4mg	28%
Vitamin A	0.3mg	12%
Iron	7.2mg	47%
Calcium	56.1mg	7%

* 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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