This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Lentils are friendly - the Miss Congeniality of the bean world."
-Laurie Colwin, Author
This is the essence of the Mediterranean diet: legumes, lean meat, veggies, fruit and nuts, in a salad that's light but savory and filling.
There are two common raisin choices in the market - the traditional dark raisin and golden raisins. The majority of raisins are made from the white seedless Thompson grape. Currants are made in the same way, from the Zante grape.
The grapes are sun dried and the dark color is the result of caramelization of the sugars as the fruit is dehydrated. Most raisins are still dried in the sun, with the bunches of grapes clipped and laid on trays in the sunlight right beside the vines. The drying process takes about two to three weeks.
Golden raisins come from the same grapes, but the fruit has been chemically treated and usually they are dried in dehydrators and not by direct sunlight.
1 ounce raisins = 85 calories, <1g fat, 0g sat fat, 0g mono fat, <1g protein, 22g carbohydrates, 3mg sodium, 0mg cholesterol
Servings = 4 | Serving size =about 3 cups
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes great leftovers. Note that cooking time does not include chilling time.
|3 1/2 cups||water|
|1 cup||green lentils|
|2 tsp||olive oil|
|12 ounces||lamb shoulder or leg (cut into small cubes)|
|1 tsp||ground cumin|
|1 tsp||curry powder|
|4 Tbsp||reduced fat mayonnaise|
|fresh ground black pepper (to taste)|
|3 medium||green onions (sliced crosswise)|
|2 large||carrots (peeled and diced)|
|2||ribs celery (diced)|
|1 small||green bell pepper (diced)|
|1/4 cup||raw pistachios (shelled)|
|8 ounces||fresh spinach leaves|
Place the water in a large sauce pan over high heat. When it is boiling add the lentils. Cook about 20 minutes until tender.
Drain, rinse and put into the refrigerator to chill.
Place the olive oil in a large skillet over medium high heat. When the oil is hot, add the lamb cubes.
Cook, tossing frequently, for about ten minutes until well browned. Remove to a plate and place in the refrigerator to chill.
Mix the cumin, curry powder, mayonnaise, salt and pepper together until well blended, and place the dressing in the bowl with the lentils. Add the lamb and fold together until blended.
Add the green onions, carrots, celery, bell pepper, pistachios, raisins and spinach. Fold together until well blended.
Chill until ready to serve.
Serving size = about 3 cups
Servings = 4
Amount Per Serving
|Calories 496||Calories from Fat 166|
|% Daily Value|
|Total Fat 19g||28%|
|Saturated Fat 4g||13%|
|Monounsaturated Fat 7g|
|Trans Fat 0g|
|Total Carbohydrates 49g||15%|
|Dietary Fiber 20g||65%|
|Vitamin A 151%||Vitamin C 69%|
|Calcium 13%||Iron 43%|
|Vitamin K 199 mcg||Potassium 1348 mg|
|Magnesium 138 mg|