Lentil Sandwiches with Spinach, Tomato, Red Onion, and Feta
(makes 10 servings)
1 1/2 cups (270 g) green or brown lentils
1 large onion, about 8 ounces ((240 g), halved
2 large garlic cloves, peeled
2 small bay leaves
2 sprigs fresh thyme or 1/2 teaspoon (2,5 ml) crushed dried
2 1/2 tablespoons (37.5 ml) olive oil
2 1/2 tablespoons (37.5 ml) white wine vinegar
1/2 teaspoon (2.5 ml) salt (optional)
freshly ground pepper to taste
fresh thyme sprigs, for garnish
3 large plum tomatoes, about 1 pound (480 g) total, thinly sliced
1 small red onion, 4 ounces (120 g), quartered and thinly sliced
1 bunch of baby spinach leaves, washed and dried
2 ounces (60 g) low-fat feta cheese
5 6-inch (15 cm) pita rounds, cut into quarters
- Rinse the lentils, discarding any debris. Place lentils, onion, garlic, bay leaves, and thyme in a nonstick saucepan. Cover with cold water by 1 inch (2.5 cm).
- Place over high heat; bring to a boil. Reduce heat and simmer, uncovered, for 25 to 30 minutes, until tender but not mushy, adding additional water as needed.Drain, discarding bay leaves and thyme sprigs.
- In a small cup, whisk together the olive oil, vinegar, salt (if using), and pepper. Drizzle over lentils: toss gently. Transfer to a serving bowl, cover, and chill until ready to serve.
- To serve, place the bowl of lentils in the center of a platter, garnished with fresh thyme sprigs. Surround with tomato slices, red onion slices, spinach leaves, and a bowl of feta cheese. Pita quarters can be arranged in a basket.
Per serving (2 quarters): 254 calories (17% calories from fat), 14 g protein, 5 g total fat (1.0 g saturated), 40 g carbohydrate, 12 g dietary fiber, 2 mg cholesterol, 280 mg sodium
Exchanges: 1 lean meat, 2 carbohydrate (2 bread/starch), 2 vegetable