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Nutrition Facts
Serving Size
1/6 recipe
Calories
250
Calories from Fat
25
Total Fat
3 g
Saturated Fat
0 g
Cholesterol
0 mg
Sodium
300 mg
Total Carbohydrate
44 g
Dietary Fiber
7 g
Sugars
11 g
Proteins
15 g
Vitamin A
140% DV
Vitamin C
45% DV
Calcium
10% DV
Iron
20% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times
Servings
6
Preparation Time
1 hour, 10 minutes
Cups of Fruits and Vegetables Per Person: 1.5
Ingredients and Preparation
Ingredients
Measures
Nonstick cooking spray
Canola oil
1 tablespoon
Medium carrots, sliced
2
Medium onion, chopped
1
Medium green pepper, chopped
1
Water
3 cups
Lentils, uncooked
1 cup
Brown rice, uncooked
1/3 cup
Cumin
½ teaspoon
Black pepper
½ teaspoon
Low sodium vegetable broth
1 can (15 ounces)
Tomato sauce, no salt added
1 jar (8 ounces)
Fat-free milk
2 cups
Directions
- Coat a large pot with cooking spray and add oil. Place over medium-high heat until hot.
- Add carrots, onion, and green pepper; sauté until tender.
- Add water and all remaining ingredients except milk; stir and bring to a boil.
- Cover, reduce heat, and simmer for about 45 minutes or until lentils are tender.
- Put half of the lentil mixture in a blender or food processor; process until smooth.
- Pour puree into a bowl. Repeat pureeing with remaining mixture. Return all puree to pot, stir in milk.
- Cook over low heat for 10 minutes or until thoroughly heated.