Whoever said lentils are for savories only definitely doesn’t get desserts! This Cardamom-Spiced Lentil and Yogurt Parfait is soft, sweet, spiced to perfection. A simple and delicious grab-and-go snack or breakfast.
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The inspiration for this came from a popular Indian sweet flatbread thats stuffed with a sweet lentil filling. The filling is made with yellow lentils aka split Bengal gram which come from chickpeas, that are cooked soft and then mashed with cardamom and Jaggery – a form of cane sugar that’s popular in India.
I used to have that quite often growing up back in India, and suddenly remembered it the other day.
So of course the cravings kicked in.
The whole stuffed flatbread thing would just take a while to make though – maybe some day when I have a bit more time on hand – so I put this together instead.
Cook 
Assemble
The same sweet aromatic lentils, but with a smooth cool yogurt base. I also topped it with with walnuts for a bit of crunch and healthy fats. Quite a good decision.
A protein-packed and fiber-rich snack that’s also filling!
Cardamom-Spiced Lentil and Yogurt Parfait
Ingredients
- ¼ cup Yellow Lentil, Dry, 50
- ½ tsp Cardamom, Ground
- Pinch of Nutmeg, Ground
- Stevia Sweetener, Divided, 4 tsp sugar worth (Use your brand's Conversion Chart)
- ¾ cup Non-Fat Greek Yogurt, about 150g
- ¼ tsp Vanilla Extract
- 2 Tbsp Walnuts, 15g
Instructions
- Rinse lentils 3-4 times in cold water until the water runs clear.
- In a small pot over medium heat, combine lentils, ¾ cup water and a pinch of salt, and bring to a boil. Cover partially and cook, stirring occasionally, until the lentils are tender, about 20 minutes. OR Cook lentils in pressure cooker with ¾ cup water for 7 whistles.
- Drain and combine lentils with spices and ½ sweetener.
- In a small bowl stir together yogurt, vanilla and ½ sweetener.
- Alternate layers of yogurt and lentils in jar.
- Top with walnuts.
Notes
- Servings: 1½ cup | Serving size: 1½ cup
- Calories: 362kcal
- Fat: 11.1g | Saturated fat: 1.1g
- Carbohydrates: 38.7g | Fiber: 12.3g | Sugar: 8.6g
- Protein: 28.7g
