1 cup dried lentils
2 tbsp olive oil
1 small onion
1 medium red bell pepper, chopped
1 tsp whole fennel seeds
1/2 tsp ground cumin
1/4 tsp ground red pepper
4 cups water
1/2 tsp salt
1 tbsp lemon juice
1/2 cup low-fat plain yogurt
2 tbsp chopped fresh parsley
Rinse lentils, discarding any debris or blemished lentils; drain.
Heat oil in a large saucepan over medium heat. Add the onion and bell pepper; cook, stirring, 5 minutes or until tender. Add fennel seeds, cumin and red pepper; cook, stirring, 1 minute.
Add the water and lentils; bring to a boil. Reduce heat to low; cover and simmer 25 to 30 minutes. Stir in the salt. Simmer 5 to 10 minutes or until lentils are tender. Stir in lemon juice.
To serve, ladle into individual bowls and top with 2 tablespoon yogurt per bowl. Sprinkle with the parsley.
Yield: 4 (1 cup each) servings.
Per serving: 266 cal, 8g (1 sat) fat, 16g protein, 35g carbs, 2 mg cholesterol, 16g dietary fiber, 320 mg sodium