Diabetic Recipes
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 |
