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|