1 1/2 cups green or brown lentils
1 large onion - (abt 8 oz), halved
2 large garlic cloves, peeled
2 small bay leaves
2 sprigs fresh thyme
= (or 1/2 tspn crushed dried thyme)
2 1/2 Tbs olive oil
2 1/2 Tbs white wine vinegar
1/2 tsp salt, (optional)
Freshly-ground black pepper, to taste
Fresh thyme sprigs, for garnish
3 large plum tomatoes - (abt 1 lb total), thinly sliced
1 small red onion - (4 oz), quartered, and
thinly sliced
1 bunch baby spinach leaves, washed, dried
2 oz low-fat feta cheese
5 six-inch pita rounds, cut into quarters


Rinse the lentils, discarding any debris. Place lentils, onion, garlic, bay leaves, and thyme in a nonstick saucepan. Cover with cold water by 1 inch.
Place over high heat; bring to a boil. Reduce heat and simmer, uncovered, for 25 to 30 minutes, until tender but not mushy, adding additional water as needed. Drain, discarding bay leaves and thyme sprigs.
In a small cup, whisk together the olive oil, vinegar, salt (if using), and pepper. Drizzle over lentils; toss gently. Transfer to a serving bowl, cover, and chill until ready to serve.
To serve, place the bowl of lentils in the center of a platter, garnished with fresh thyme sprigs. Surround with tomato slices, red onion slices, spinach leaves, and a bowl of feta cheese. Pita quarters can be arranged in a basket.
This recipe yields 10 servings.
Exchanges Per 2-quarters Serving: 1 Lean Meat, 2 Carbohydrate (2 Bread/Starch), 2 Vegetable.
Nutrition Facts: 254 calories (17% calories from fat), 14 g protein, 5 g total fat (1.0 g saturated), 40 g carbohydrate, 12 g dietary fiber, 2 mg cholesterol, 280 mg sodium.