LENTIL STEW
2 teaspoons olive or canola oil 1 large onion, chopped 1 teaspoon garlic powder (1) 16-ounce package frozen sliced carrots (1) 16-ounce package dry lentils, rinsed and drained (3) 14.5-ounce cans diced tomatoes 3 cups water 1 teaspoon chili powder Ingredients
Instructions
1. Heat the oil in a large pot over medium heat. 2. Add chopped onion. 3. Cook for 3 minutes, or until tender.
• May use any vegetable oil in place of olive oil. • May use minced fresh garlic in place of garlic powder. • May use “no-salt-added” canned diced tomatoes for less sodium. • May use a mix of other spices such as cayenne pepper, cumin, and oregano, in place of chili powder. 4. Stir in garlic powder, carrots, lentils, tomatoes, water, and chili powder. 5. Simmer uncovered for about 20 minutes, or until lentils are tender. Notes
Nutritional Information (per serving) Calories 110, total fat 1g, sodium 310mg, total carbohydrate 20g, dietary fiber 6g, sugars 7g, protein 6g.
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