Wednesday, November 10, 2010

Recipe of the week

Hearty Lentil Soup
1 cup dried red lentils
2 tbsp olive oil
1 yellow onion, chopped
1 red bell pepper, chopped
1/4 tsp cumin
1/4 tsp red pepper flakes, ground
1/4 tsp cup whole grain or brown rice
1 tbsp fresh lemon juice

Rinse lentils and pick through, discarding any debris or small stones and strain. Heat oil in a large pot over medium-high heat, Add onion and bell pepper and saute' for about 5 minutes or until brown. Stir in cumin and red pepper flakes and cook for 1 more minute. Add 4 cups water, lentils, and rice. Bring to a boil. Reduce heat to low, cover and cook for 20 minutes. Stir and cook for an additional 30 minutes. Before serving stir in lemon juice.
Nutrients per 1 cup serving:
Calories 290
Total fat 9g, Sat fat 1g
Carbs 41g
Fiber 9g
Sugars 4.5g
Protein 14g
Sodium 248mg
Cholesterol 0mg

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