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Grilled Vegetables with Red Lentils and Herbs

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Grilled Vegetables with Red Lentils and Herbs
  • Prep Time 0 min
  • Total Time 25 min
  • Servings 5
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Fresh veggies and lentils flavored with garlic, curry and herbs mingle merrily on the grill.

Ingredients

1/2
cup dried red lentils, rinsed, sorted
4
cups water
1
medium red bell pepper, cut into 1/2-inch pieces (about 1 cup)
1
medium zucchini, quartered lengthwise, sliced (about 1 cup)
1
cup sliced fresh mushrooms
2
tablespoons olive oil
1
garlic clove, minced
1/2
teaspoon coriander
1/4
teaspoon salt
1/4
teaspoon curry powder
2
tablespoons chopped fresh parsley

Directions

  • 1 Heat gas or charcoal grill. In 2-quart saucepan, bring lentils and water to a boil. Reduce heat to low; cover and simmer 7 to 9 minutes or until lentils are tender. Drain.
  • 2 Meanwhile, in medium bowl, combine bell pepper, zucchini, mushrooms and 1 tablespoon of the oil; toss to coat. Place vegetables in grill basket (grill "wok").
  • 3 When grill is heated, place grill basket on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 12 minutes or until vegetables are tender, stirring occasionally.
  • 4 In same medium bowl, combine cooked vegetables, lentils, garlic, coriander, salt, curry powder and remaining tablespoon oil; toss to coat. Sprinkle with parsley.
Tips  

If red lentils are hard to find, use the green variety. Cooking times for lentils may vary, so be sure to check package and recipe directions.

High in folate, lentils are also rich in iron, protein and fiber. Red bell peppers are high in vitamin C which helps boost the absorption of the iron from the lentils.

These lentils and a tossed salad would make a nice accompaniment for grilled salmon.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1/2 Cup
Calories
115
(
Calories from Fat
55
)
Daily Value
Total Fat
6g
9%
(
Saturated Fat
1g
5%
)
Cholesterol
0mg
0%
Sodium
120mg
5%
Total Carbohydrate
14g
5%
(
Dietary Fiber
5g
20%
,
Sugars
2g
)
Protein
6g
Daily Value*:
Vitamin A
36%
36%
Vitamin C
42%
42%
Calcium
2%
2%
Iron
12%
12%
Exchanges:
1/2 Starch; 1/2 Very Lean Meat; 1 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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