Lentils are high enough in protein to replace meat in this vegetarian recipe.

INGREDIENTS | SERVES 6

1 cup dried lentils

5 cups low-sodium chicken or vegetable stock

1 teaspoon salt

2 tablespoons olive oil

2 cups onions, chopped

3 cloves garlic, smashed

¼ teaspoon cayenne

½ cup raw bulgur wheat

2 bay leaves

¼ cup parsley, chopped

2 cups tomatoes, chopped

¼ cup tomato paste

1 pinch dried rosemary

2 cups frozen spinach, chopped and drained

Salt and pepper, to taste

• Rinse lentils in cold water. In a large pot, bring lentils, stock, and salt to a boil. Cover and reduce heat to a simmer for 40 minutes.

• Heat large sauté pan over medium heat, then add oil, onions, garlic, cayenne, and wheat until lightly brown, then add in the bay leaves, parsley, tomatoes, tomato paste, and rosemary, and simmer for 15 minutes.

• Combine stock and sautéed mixture (add more stock if needed), and add in the spinach right before serving. Season as desired with salt and pepper.

PER SERVING: Calories: 290 | Fat: 7g | Protein: 19g | Sodium: 510mg | Fiber: 10g | Carbohydrates: 45g