Baked Lentils with Cumin Yogurt Sauce

Lentils may be small in size, but they pack a powerful punch when it comes to nutrition.  They're loaded with fibre and protein and deliver pleanty of folate, magnesium and iron. This lentil "loaf" makes tasty leftovers, perfect for an easy weekday lunch.

Baked Lentils with Cumin Yogurt Sauce


Quantity Ingredients
2 cups / 500 ml water
1 cup / 250 ml green lentils, washed and rinsed
1 cup / 250 ml diced onion
1/2 cup / 125 ml quick oats
1/2 cup / 125 ml hot salsa
1/4 cup / 50 ml ground flaxseed
1 egg white
1 clove garlic, finely chopped
1/2 tsp / 2 ml salt
1/4 tsp / 1 ml red pepper flakes
1.5 cups / 375 ml low-fat (1% MF or less) plain yogurt
1/2 tsp / 2 ml ground cumin


Preheat oven to 375°F  (190°C).

Heat water in a saucepan and bring to a boil.  Add rinsed lentils, and bring back to a boil.  Reduce heat, cover and simmer for 20 minutes, or until lentils are soft.  Drain off any excess liquid.  Set aside to cool.

In a large mixing bowl combine cooked lentils, onion, oats, salsa, flaxseeds, egg white, garlic, salt and pepper.  Stir to combine well.

Transfer the lentil mixture into a glass baking dish. Using your hands, gently shape the mixture into a 9-inch-long loaf; bake it, uncovered, for 60 to 70 minutes, or until edges begin to brown.

Meanwhile, in a small mixing bowl, combine yogurt and cumin.

Serve each slice of lentil loaf with a dollop of yogurt-cumin sauce.

Serves 6.

Per 1.5-inch (4 cm) slice and ¼ cup (50 ml) yogurt sauce: 207 cal, 13 g pro, 3 g total fat (0 g saturated fat), 34 g carb, 7 g fibre, 1 mg chol, 387 mg sodium

Excellent source of potassium 

Good source of iron

Source: Leslie Beck's Longevity Diet