ChefMD

Garlicky Green Lentil East Indian Dal & Lentil Burger Wraps

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Preparation Time: 10 minutes
Cooking Time: 35 minutes
Servings: 6 (3/4 cup each)
Calories: 194 per serving
Percent from Fat: 13%
Cusine: Indian
Course: Dinner
Diet: Vegetarian, Gluten Free
Food as MedicineSM Ingredient: Lentils and Parmigiano-Reggiano Cheese

Food as MedicineSM Tip

Lentils are a low glycemic, high protein legume. They keep blood sugar stable and are a better option than rice for most people.

Culinary Taste Tip

Many consider French green lentils best for flavor and texture. They are grown in the volcanic soils of Puy, France, as well as in North America and Italy.

Culinary Technique Tip

Bring out the rich flavor of seasonings by sauteing them in oil for just a few seconds.

Ingredients

Garlicky Green Lentil East Indian Dal:

1 tablespoon ChefMD extra virgin olive oil
6 large cloves garlic, thinly sliced
1 tablespoon ChefMD Seasonings*
1 (1 pound) package green lentils, rinsed, drained
1 (32 ounce) carton vegetable broth, such as Imagine brand
3/4 teaspoon coarse sea salt or kosher salt
1/4 teaspoon freshly ground black pepper
1/2 cup fat free Greek style yogurt, such as Trader Joe's or Fage brand
1/2 cup chopped cilantro

*ChefMD Spice Mix is currently in commercial development. Until it's available, use equal parts oregano leaf, marjoram leaf, and sesame seed.

Lentil Burger Wraps:

2 cups chilled lentil dal
1/2 cup grated parmigiano-reggiano cheese
1/2 cup uncooked old fashioned oats, such as Bob's Mill gluten free oats
2 omega 3 egg whites (reserve yolks for another use)
1 teaspoon ChefMD seasonings*
1 teaspoon ChefMD extra virgin olive oil
2 teaspoons dark sesame oil
4 large romaine lettuce leaves
1/4 cup fat free Greek style yogurt, such as Trader Joe's or Fage brand

*ChefMD Spice Mix is currently in commercial development. Until it's available, use equal parts oregano leaf, marjoram leaf, and sesame seed.


Preparation

Garlicky Green Lentil East Indian Dal:

Heat oil in a large saucepan over medium heat. Add garlic and ChefMD seasonings; saute 3 minutes or just until garlic begins to turn golden at edges. Add lentils, broth, 1 cup water, salt and pepper. Bring to a boil over high heat. Reduce heat; simmer 30 to 35 minutes or until lentils are tender and most of liquid is absorbed.** Transfer 2 cups of the lentils to a bowl; set aside until cool then refrigerate up to 3 days for lentil burger lettuce wraps (recipe follows).

Top remaining lentils with yogurt and cilantro and serve as a side dish with fish or poultry.

**Note: If lentils absorb all of the liquid before becoming tender, stir in 1/2 cup additional water.

Lentil Burger Wraps:

Preparation time: 12 minutes
Cooking time: 9 minutes
Servings: 4
Calories: 325 per serving (27% from fat)

Combine lentils, cheese, oats, egg whites and ChefMD seasonings; mix well. Heat olive oil in a 12-inch nonstick skillet over medium heat until hot. Drop lentil mixture by rounded 1/2 cupsful in four mounds into skillet; press down to form 1/2-inch thick patties. Cook 5 minutes or until bottoms are golden brown. Turn; continue cooking 3 to 4 minutes or until heated through and bottoms are golden brown. Drizzle 1/2 teaspoon sesame oil over each burger; top each with 1 tablespoon yogurt and wrap in a lettuce leaf.


Substitutions

Brown lentils may replace the green, chicken broth may replace the vegetable broth and parsley may replace the cilantro.

Nutritional Analysis

Total fat (g): 2.79 - Cholesterol (mg): 0.0 - Trans fatty acids (g): 0.0 - Saturated fat (g): 0.2 - Polyunsaturated fat (g): 0.14 - Monounsaturated fat (g): 1.08 - Fiber (g): 7.75 - Carbohydrates (g): 31.26 - Sugar (g): 2.95 - Protein (g): 12.58 - Sodium (mg): 362.03 - Calcium (mg) 46.67.

Comments on Garlicky Green Lentil East Indian Dal & Lentil Burger Wraps

From: skurka1

where can you find chef md condiments?

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