CALORIE COUNT: 153
This is one of my all-time favorite recipes and standard fare in our house. Generally I make it as a side dish for barbecues, but it works equally well as a main dish, particularly on a fast day. Lentils have been part of the human diet since Neolithic times, and with good reason: They are high in protein, fiber, vitamin B, and other vitals such as iron and folate—and because they release their energy slowly, they help to keep blood sugar levels in check.
Serves 4
31/2 ounces/100g Puy lentils, rinsed (or use brown or green lentils)
1/2 teaspoon red wine vinegar
1 clove garlic, peeled and left whole, plus 1/2 clove, finely chopped
1 bay leaf
3 peppercorns
A pinch of sugar
2 cups/475ml cold water
1 medium red onion, finely chopped
2 ripe tomatoes, chopped
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Scant 2 ounces/50g feta cheese, crumbled
Salt and pepper
A large handful of flat-leaf parsley, chopped
Place the lentils in a pan with the vinegar, whole garlic clove, bay leaf, peppercorns, and sugar. Cover with cold water. Bring to a boil and simmer for 20 minutes or till lentils are tender but retain their shape. Drain, discard the garlic, bay leaf, and peppercorns, and leave to cool slightly. Mix the remaining ingredients and stir through the warm lentils. Season well and serve with plenty of parsley.
NB
THE VITAMIN C FROM THE PARSLEY AND TOMATOES WILL HELP THE ABSORPTION OF THE IRON IN THE LENTILS.