|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||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.
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