Lighten Up!!
Lentil Potage with Spinach and Yogurt

Yield: 8 (halves easily) (serving size=1 cup potage and 1 T. drained yogurt.)
Source: Cooking Light Annual Recipes 2001, p. 47
CL Comments: "A potage (poh-TAHZH) like this one is more than a soup; it's thick and hearty because of its picture of chickpeas, barley, lentils, and bulgur (cracked wheat). The recipe calls for cooked pearled barley, so you'll need to prepare that first."
Comments from a PA Kitchen: I loved this! It needed a little extra salt, so next time I make it, I will substitute 1/3 of the water with chicken or vegetable broth. I wouldn't use more than that because the broth takes on a nice nutty flavor with all the grains and the middle eastern spices are subtle and delicious, and I wouldn't want the chicken or vegetable broth to overpower those factors.

INGREDIENTS:

2 T. olive oil
1 1/2 c. diced onion
2 tsp. ground cumin
1 1/4 tsp salt
1 tsp. paprika
1/2 tsp. allspice
1/2 tsp. ground turmeric
1/4 tsp. black pepper
1 bay leaf
6 1/2 c. water
1 cup dried petite black or other lentils
14 c. chopped spinach (about 8 oz)
1/2 c. uncooked bulgur or cracked wheat
1/2 c. cooked pearl barley (I used whole hulled barley)
1 (15 1/2 oz) can chickpeas, rinsed and drained
1 (8 oz) carton plain low fat yogurt

INSTRUCTIONS:

  1. Heat oil in a large Dutch oven over medium heat. Add onion and next 7 ingredients; cook 10 minutes. Add water and lentils, and bring to a boil. Reduce heat, and simmer 30 minutes.
  2. Add spinach, bulgur, barley, and chickpeas; cook 1 minute.
  3. Remove from heat, and discard bay leaf. Cover mixture, and let stand 15 minutes.
  4. Spoon yogurt onto several layers of heavy duty paper towels, spreading to 1/2 inch thickness. Cover yogurt with additional paper towels, and let stand 5 minutes. Scrape yogurt into bowl using a rubber spatula. Serve drained yogurt with potage.

NUTRITIONAL INFO:

Healthy Units: 5 per serving or Core
Calories=251; Fat=5.4g; Protein=14g; Carb=39.2g; Fiber=7.9g; Chol=2mg; Iron=4.9mg; Sodium=486mg; Caclium=127mg

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