Читать книгу Everyday Healthy Cookbook - Dana Jacobi - Страница 24

Starters & Soups23

4 SERVINGS (ABOUT 1¼ CUPS/300 ML)

⅓ cup (70 g) dried red lentils2 Tbsp olive oil

½ cup (60 g) chopped yellow

onion

1 large clove garlic, chopped½ tsp ground cumin

¼ tsp smoked paprika

⅓ cup (40 g) walnuts, coarsely chopped

⅓ cup (60 g) coarsely chopped roasted red bell pepper (see Tip)

1 tsp fresh lime juice

Sea salt and freshly ground black pepper

FOR DIPPERS

2 cups (180 g) bite-sized broccoli florets

1 red bell pepper, seeded and cut in strips

1 yellow bell pepper, seeded and cut in strips

1 large carrot, cut into 3-inch (7.5-cm) sticks

VG

V

GF

DF

SF

Serve this powerhouse Mediterranean dip with crudités to nosh on while dinner is being prepared, or as a light meal. Creamy red lentils cook in twenty minutes and provide protein and fiber. Walnuts bring heart-healthy omega-3 fat and cancer-fighting antioxidants. Even the spices add important micronutrients.

In a medium bowl, cover the lentils with cold water to a depth of 2 inches (5 cm). Swish with your hand, then drain the lentils. Repeat 3 or 4 times, until the drained water runs almost clear.

Put the lentils in a medium saucepan and add 11/4 cups (300 ml) water. Bring to a boil over high heat, reduce the heat to low, cover partially, and simmer until very soft, 20 minutes. Set aside.

In a medium frying pan over medium-high heat, heat the oil. Add the onion and cook, stirring occasionally, until softened, about 4 minutes. Add the garlic and cook, stirring occasionally, until the onions are very soft, 3 minutes longer. Mix in the cumin and smoked paprika and cook until fragrant, about 30 seconds. Scrape the onion mixture into a food processor. Add the walnuts and pulse until you have a pulpy purée. Add the lentils, roasted peppers, and lime juice and process until the dip is almost smooth. Season with salt and pepper to taste.

Place the dip in a serving bowl, set on a serving platter, and surround with broccoli florets, red and yellow bell pepper strips, and carrot sticks. Serve right away.

TIPJarred roasted red peppers are an excellent time-saving ingredient to keep on hand in the pantry cupboard at all times.

Red L

entil Dip with Smoked

Paprika & Rainbow Veggie Dippers