Spinach and Lentil Yogurt Spread

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This is a versatile spread/dip that can be served in a variety of ways. My personal favorites are spread on whole grain bread, in omelettes, on grilled chicken, or on a bed of salad. As a lentil-lover, I’m always looking for ways to incorporate my favorite pulse into my diet. This is a quick, filling, and nutritious solution!

Further Food Nutritionist Commentary:

Olivia's spread is both nutritious and delicious. Spinach is low calorie by nature and is choke full of nutrients including Vitamin K which is essential for maintaining bone health. Antioxidants including Vitamin C, E and A which help decrease atherosclerosis and high blood pressure are also accounted for.

Lentils are a member of the legume family and great for minimizing IBS and diverticulitis due to its rich content of dietary fiber. The fiber also prevents blood sugar from rising after a meal, making it a great low GI food.

Greek yogurt is a great alternative to regular fatty yogurt and the neutral flavor allows for the versatility of this dip. From a nutrients standpoint, Greek yogurt is full of B12, Iodine, Calcium and Potassium. Lastly, probiotics, which are beneficial to a healthy gut are also packed in this powerhouse.

If hunger sneaking up on you, protein, which is vital to cell growth and building muscle is also represented in the lentils and Greek yogurt: keeping you fuller longer!

By Ale Zozos

Spinach and Lentil Yogurt Spread

  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Servings: 4

Ingredients

1/2 cup toasted pine nuts or chopped walnuts
2 cups baby spinach
1 cup basil leaves
1 cup cooked lentils
2 tablespoons flat leave parsley (chopped)
1 garlic clove (finely chopped)
1 lemon
1 cup organic greek yogurt
1/4 cup extra virgin olive oil
salt and pepper (to taste)

Instructions

  1. Slice or gently tear the spinach and basil leaves into bite-sized pieces.
  2. Place the lentils in a bowl and mix with the spinach, basil, parsley, and garlic.
  3. Squeeze the lemon into the lentils, mix, then fold in the yogurt.
  4. Slowly pour in the olive oil, stirring until combined.
  5. Season with salt and pepper.
  6. Fold in the toasted nuts and finish with a drizzle of olive oil. Enjoy for up to 3 days!
Slice or gently tear the spinach and basil leaves into bite-sized pieces. Place the lentils in a bowl and mix with the spinach, basil, parsley, and garlic. Squeeze the lemon into the lentils, mix, then fold in the yogurt. Slowly pour in the olive oil, stirring until combined. Season with salt and pepper. Fold in the toasted nuts and finish with a drizzle of olive oil. Enjoy for up to 3 days!

Nutrition Information

Per Serving:  Calories: 333; Total Fat: 26g; Saturated Fat: 3g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 230mg; Potassium: 435mg; Carbohydrate: 16g; Fiber: 5g; Sugar: 4g; Protein: 13g


Nutrition Bonus:  Vit A: 32%; Vit C: 22%; Iron: 17%; Calcium: 11%

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